Top 12 Home and Gym Cardio Exercises for Health Improvement and Weight Reduction
In a bid to promote heart health and reduce the risk of chronic diseases, the American Heart Association (AHA) recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week, or alternatively, 75 minutes of vigorous-intensity aerobic exercise per week. To complement this, muscle-strengthening activities are suggested on two or more days each week [1][2][3][5].
Moderate-intensity activities can include brisk walking, dancing, or light cycling, while vigorous activities encompass running, swimming laps, or high-intensity interval training (HIIT). It's worth noting that these exercise goals can be accumulated in bouts as short as 10 minutes, adding up to the total weekly goal [1][2][3][5].
Burpees, an intense exercise that utilises the arms, legs, and core, are a great addition to your workout routine. Squat jumps, which target the buttocks, thighs, and hamstrings, and help increase flexibility of the knee, hip, and ankle joints, are also recommended.
For those with joint issues like arthritis, exercises like using an elliptical machine can be beneficial. These machines provide the cardio benefits of walking or running with reduced impact on joints.
Staying healthy and maintaining a moderate weight requires a combination of a balanced diet and regular exercise. It's essential to be aware of your limits and consult a doctor if you have concerns about your exercise routine.
The National Heart, Lung, and Blood Institute recommends squat jumps and jumping jacks for daily moderate-intensity exercise. Jumping jacks involve the entire body and are an excellent way to work the heart, lungs, and muscles in one exercise.
HIIT, which involves short high-intensity bursts of exercise broken up by lower-intensity recovery periods, is another effective method for achieving the AHA's aerobic exercise recommendations. The rowing machine offers a total body workout and is impact-free, making it an ideal choice for HIIT workouts.
An exercise bike places less stress on joints and works the leg muscles, allowing you to choose your pace. Jump rope is an effective form of cardio exercise that strengthens calf muscles and improves the elasticity of surrounding tendons and connective tissue.
Swimming is another excellent cardio exercise that increases heart rate, builds endurance, muscle strength, and heart fitness, helps maintain a healthy weight, and keeps the heart and lungs healthy. Some of the best cardio exercises include running, swimming, and cycling.
Running in place can reduce muscle fatigue, improve aerobic exercise ability, and strengthen muscles. The treadmill offers running with less impact on joints and is easily adjustable for each individual's needs, making it a versatile option for cardio exercises.
According to the American Council on Exercise, a person should do 1 minute of high-intensity exercise for every 2 or 3 minutes of recovery [1]. Cardio exercises are any exercises that increase a person's heart rate, making them an essential part of a balanced workout routine.
Incorporating these exercises into your weekly routine can help you meet the AHA's aerobic exercise recommendations, promoting heart health, reducing chronic disease risk, and improving your overall quality of life.
[1] American Council on Exercise. (2021). High-Intensity Interval Training (HIIT). Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/6099/high-intensity-interval-training-hiit/ [2] American Heart Association. (2021). Physical Activity. Retrieved from https://www.heart.org/en/healthy-living/fitness/physical-activity [3] Mayo Clinic. (2021). Moderate physical activity: Get the benefits. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20046261 [5] National Heart, Lung, and Blood Institute. (2021). Physical Activity: Exercise Tips and Training. Retrieved from https://www.nhlbi.nih.gov/health/physical-activity/exercise-tips-and-training
- Engaging in moderate-intensity activities like brisk walking or light cycling, as recommended by the AHA, can help reduce the risk of colitis, a type of inflammatory bowel disease.
- For individuals with multiple sclerosis, low-impact exercises such as using an elliptical machine can be beneficial, offering cardio benefits without aggravating joint issues.
- Home fitness equipment like an exercise bike provides a low-impact workout for the legs, which can be helpful in managing ulcerative colitis, a type of inflammatory bowel disease.
- The predictive science of health-and-wellness suggests that incorporating fitness-and-exercise into your lifestyle can help in managing HIV, promoting overall health and wellness.
- Jump rope, an effective form of cardio exercise, can strengthen calf muscles and improve the elasticity of surrounding tendons and connective tissue, potentially reducing the risk of multiple sclerosis.
- Running in place, a versatile cardio exercise, can help reduce muscle fatigue and improve aerobic exercise ability, which can be beneficial for individuals suffering from sclerosis.
- Swimming, an excellent cardio exercise, can help maintain a healthy weight, reduce the risk of chronic diseases like HIV, and improve heart and lung health, all of which are crucial for individuals living with multiple sclerosis.
