What are cardio exercises?

 

What are cardio exercises?

Cardio:

  Cardio exercises are one of the most important exercises that are practiced on a large scale, and they require high effort and agility, as they raise the heart rate for a rather long period, so it is considered one of the best exercises for the human body.

Cardio exercises depend mainly on burning oxygen and blood sugar in the body to produce energy, and therefore it is one of the most important exercises that are practiced for weight loss and fat burning in various parts of the body, and through the article we will learn about the most important benefits of cardio exercises and their types.

Types of cardio exercises:

  Cardio exercises are divided into two main parts according to the intensity of the exercise, which are cardio at a constant speed, such as walking at a constant speed for half an hour, and exercises at a speed of varying intensity, speed, or high intensity, such as HIIT.

Benefits of cardio exercises:

• Improving and revitalizing blood circulation in the body, thus delivering nutrients and oxygen to the body's cells and eliminating metabolic waste.
• Help relieve stress, stress, and improve mood and psychological state.
• Effectively burning fats and calories.
• Reducing the incidence of chronic diseases, the most important of which are pressure, diabetes, arterial, and heart diseases.
•   Strengthening the muscles responsible for breathing (lungs and dope).

Examples of cardio exercises:

  Walking:

It is the most used among other exercises due to its ease of performance and its effectiveness in burning fat. It is suitable for all age groups in addition to pregnant women as well. The exercise can be performed in any preferred or comfortable place. It should be noted that the walking exercise burns 300 calories or more.

  jump rope

It is one of the oldest aerobic exercises, and it is one of the most powerful exercises in burning fat, energizing the body, and providing it with energy and vitality, as it burns 1200 calories per hour, and is distinguished by the fact that it moves all the muscles of the body, the most important of which is the heart muscle. From the warm-up, then gradually increase the number with rest time.

Up the stairs:

It is somewhat similar to strength exercises in terms of its positive effect in strengthening the bones and muscles that are used, so the exercise of climbing stairs, whether in the gym or on the real stairs, is one of the exercises that strengthen the muscles of the thighs and the buttocks and helps to tighten them, and it also burns good calories Thus, getting rid of excess weight, and it is preferable to exercise three times a week or five times, depending on the goal of the exercise. If the goal is to burn fat and calories, then it must be exercised five times a week for twenty minutes.

Cardio exercises to burn fat:

Choosing the best fat-burning cardio workout requires moving from simple movements to more challenging ones over time while improving your performance and fitness day by day. To get the best results, you must exercise daily, provided that the exercise is done for 45 seconds to a full minute, then rest for 20-30 seconds, followed by moving to the next group.

Running exercises in place:

We start with beginner exercises represented in the running exercise in place, which is walking or running in place to raise the heart rate, and thus increase the burning rate. Here are the steps in detail:

• Stand upright, with your back straight.
• Put the hands in the waist area.
• Lift the right leg.
• Then move on to raising the left leg.
• Repeat the steps more than once until the duration of the exercise reaches 45 seconds.
• Movements can be slow, or they can be in the form of jumping up.

Arm circles exercise

One of the easiest and best cardio exercises for beginners is arm circles, which can be done while sitting or standing, making it an ideal exercise for all skill levels. Here are the steps:

1. Extend the arms to the sides, left and right, so that the shape of the body is similar to the letter T.
2. Rotate both arms simultaneously in circular motions, clockwise for 20 seconds.
3. Then move on to circular motions in a counterclockwise direction for another 20 seconds.
4. If you have limited movement in your arms, don't worry. All you have to do is draw small circles, instead of making them big.

Waist rotation exercise

Most of the problems that most women face are the rumen area. Therefore, the waist rotation exercise works to strengthen the abdominal muscles and reduce the diameter of the waist, so that the body becomes ideal for the sick shape. For faster and better results, dumbbells or any household equipment with a somewhat heavy weight can be used, following these steps:

1. Stand upright, with your chest up.
2. Keep the legs apart at the same rate as the waist circumference.
3. Raise the arms so they are at chest level.
4. Move the waist to one side, then to the other.
5. The exercise can be done while sitting on a chair.
6. To increase the intensity of the exercise, you can hold a ball or any hard object.

Jumping jacks exercise:

Which can be done anywhere and at any time by following these steps:

1. Stand up straight, with arms down and feet shoulder-width apart.
2. Start by raising your arms straight in the air, jumping up with your feet shoulder-width apart.
3. Bring the arms back down towards the body, with the legs joined.
4. Make sure to repeat the jumps without stopping for 20-30 seconds.

Did you know that losing weight begins with strengthening muscles and improving the vital energy of the body? Through these two elements, a person can get better sleep, improve mood, and thus help the body control weight and control excess stubborn fat.