Prolonging Your Lifespan through Sport – Best Exercises for Cardiovascular Health
Did you know that regular physical activity can prolong your lifespan? Exercising and keeping your body in top shape can help reduce several diseases including diabetes, obesity and heart-related problems. So, if you’ve never had a reason to exercise regularly before, you might want to reconsider, as it is extremely beneficial for you in the long run.
Sports will have a different impact on your body, and while regular exercising will help develop your muscles, your coordination, and your strength, cardiovascular exercises will take the overall effect to the next level. Bringing three major elements together – frequency, intensity, and duration – they will make sure not only your muscles are time-resistant, but your heart as well.
- Frequency – It is recommended you exercise at least 150 minutes per week at a low to medium intensity and up to 75 minutes of high intensity. Therefore, you can easily work out 3 to 5 days per week. If your body has a low recovery rate, you can alternate the intensity of the exercises.
- Intensity – No matter what type of exercise you decide to start, it is best to take it slow and increase its intensity progressively. Therefore, make sure you’re completely comfortable with how fast you’re doing the exercise before you decide to take it up a notch. Additionally, keep in mind that the safest way is to increase it by 10 percent each week. Test it out and see if your body is fully adapted before you raise it again.
- Duration – Cardiovascular exercises can provide you with benefits as long as you’re training 20 – 60 minutes per session. This period doesn’t include warm-ups or cool-downs. Moreover, make sure your heart rate stays in the normal rate zone during your workout.
Why should you consider starting cardio exercises? Well, not only will you be able to improve your coordination, but you’ll also get a full-body workout without putting too much effort into specific exercises. Additionally, cardio will help you burn calories at a faster rate, resulting in weight loss with less effort.
Exercising doesn’t necessarily have to be straining to be successful. You can add a little bit of fun to it to make it more pleasant. This way you’ll have the desired results and an increased mood. As soon as you’ve discovered your favorite way to exercise, you’ll see how quickly it will turn into a healthy routine.
Dancing is one of the best cardio exercises out there. Not only is it pleasant, and fun, but it also allows you to socialize and meet new people. No matter if you’re a professional or a beginner in the field, dancing provides you with a full-body workout, while also enhancing your balance and coordination. Even more, it’s a low-profile cardio workout which means there will be no strain put on your joints.
As surprising as it might be, walking is considered the best way to start your new cardio routine. It will help warm up your body, without overstressing your muscles. Even more, it allows you to spice it up a bit, by alternating it with running or power walking.
Do you remember how you enjoyed rope jumping when you were little? Surely, you didn’t think of it as a cardio exercise back then. So, wait no more, grab your jumping rope and take it for a spin. You don’t have to start with complicated twists and turns if you’re not sure about your balance. Take it easy and enjoy it. Additionally, if jumping rope is not exactly ‘your style’ you can easily do rocket jumps. With your feet placed at a hip-width distance from one another, bend your legs and jump, throwing your hands above your head. Try to do sets of 15 or 25 with a small break in-between. If you don’t like any of the jumping options, then you should consider trying a trampoline. Bouncing on it is not only fun, but it also provides you with a great cardio workout. Moreover, it won’t put any strain on your knees, as the trampoline will absorb most of the shock from your jump.
Almost all sports that involve water provide you with a great way to exercise. Swimming, rowing, paddle boarding, water basketball, or water volley, just to name a few – all of them will offer you a great way to train out your muscles and body while increasing your heart rate, and stimulating your blood circulation.
Maintaining inner peace is just as important toward leading a long life and enhancing its quality as a whole, and this is why more and more people are turning to SUP yoga. Pick a board designed within parameters recommended by StandupPaddleSupply.com or Popular.Reviews, with a wide enough deck and that provides enhanced stability, and you will be able to achieve balance with little effort and perform all the poses you normally do on land with the added benefit of breathing in fresher air while admiring a unique scenery you don’t encounter in classes or at home.
Be it stairs or mountains, climbing can do wonders for your health. If you have a couple of stairs in your vicinity, make sure to climb them up at least a few times per day, as they offer a great way to get your heart racing and your calories burned. If you’re an outdoor person and you love hiking, then, by all means, continue. Aside from keeping you in shape, spending time in nature will enhance your mood. If you can’t go outside, yet you still wish to work out, a stair climber can be a trusted friend.
Cardiovascular training is a fundamental type of working out which will not only keep your body in top shape, as it provides a full-body workout, but it also strengthens your heart. Moreover, the stronger your heart is, the lesser the risk of heart problems appearing when you expect less, therefore prolonging your lifespan. All in all, cardio training is a low-profile workout that won’t overstress your body, but, instead, it will provide you with plenty of benefits in the long run.