Cardiovascular training increases heart rate and offers many health benefits, including improved fitness and reduced stress. Running and brisk walking are popular options, but swimming and fast-paced dance classes are also effective. Running can be harmful for those with certain injuries, but there are plenty of other options available.
Cardiovascular training is an exercise intended to increase the heart rate and maintain this elevation throughout the entire workout. Cardio training offers many health benefits, including a healthier heart, improved fitness, increased calorie burn, and even reduced stress. There are many different types of cardiovascular training that can be done to achieve personal health and fitness goals.
Running and brisk walking are two types of cardiovascular training that have many variations. A person can run or walk outside, on a treadmill or using an elliptical machine. Some people prefer to run or walk on a machine, as cardio machines help maintain pace and monitor heart rate, distance, and calories burned to give the exerciser an accurate picture of their workout. Many also enjoy the changing landscapes and the outdoor experience of running and walking in the fresh air.
While quite effective as a cardio workout, running in particular can be a poor choice for people with certain injuries. Running, whether on a treadmill or outside, creates a powerful impact every time your feet hit the ground. For people with leg, hip, or spinal injuries, running can do a lot of damage to joints, muscles, and bones. However, those who are advised not to run shouldn’t worry, as there are plenty of other cardio workout routines to try.
For those who prefer a low-impact routine, swimming can be a great option. Ocean or lap swimming doesn’t cause the shock of running, while providing strength training benefits thanks to the resistance of the water. Many gyms have lap pools meant for cardio training, while community pools often have specific lanes or times set aside for lap swimmers.
For people who can’t stand the repetitive routine of swimming, jogging or walking, some cardiovascular exercises will keep the mind and body busy. Fast-paced dance classes, including Latin, Bollywood, and Zumba, can burn hundreds of calories in a single session, while being fun and engaging. However, it’s important to find fast-paced classes; While yoga and ballet can be great for strength and flexibility, they are generally not performed at a level that creates the elevated heartbeat necessary for cardiovascular training.
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