Women Walking on Stairs

While cardio exercises are not easy, the fact that they are good for the heart, body core, and the muscles cannot be over emphasized. A cardio workout involves a lot of exercises which are aimed at increasing the heart rate. In order to make the muscles stronger one needs to exercise frequently. A strong heart enhances the performance of blood capillaries in delivering sufficient oxygen to the cells in the muscles. As a result of this, the cells are able to burn more fat both during inactivity and workout.

Cardio workouts involve constant movement of large muscles for a specific time. Some people may not realize immediate weight loss after cardio exercises. However, there will always be some evident benefits such as increased endurance, stronger lungs, heart, and enhanced bone density. Cardio workouts are known to promote better sleeping patterns, reduce the chances of developing cardiac related complications, and lower stress levels.

People who experience frequent bouts of depression or mood swings can gain immense benefits from embracing cardio exercises. Eventually, a cardio workout contributes to the general body well-being and enhances its performance in daily activities. Despite today’s busy life, it is important for every health and fitness fanatic to incorporate regular cardio exercises to their schedules. Below are simple ways to help individuals reap numerous benefits by enhancing their cardio workouts.

Take the Stairs as Opposed to the Lift

While individuals may be tempted to take the lift, climbing the stairs has numerous benefits to the body. Experts advise that in order to achieve tangible benefits, one should take one stair at a time. This enables them to burn more calories. A study conducted on two sets of individuals confirmed this theory. One set took two stairs at once while the other took one at a time. The latter group was found to have burned more calories than the former. While it is normal to run out of breath when climbing the stairs, people should expect this to subside with regular practice and as the body gets used to the activity. Climbing the stairs is an efficient, convenient, and cheap way of reaping huge health benefits such as burning more calories, strengthening the cardiovascular system, body core, and enhancing bone density.

Drink Lots of Water

Drinking a lot of water is guaranteed to result in frequent bathroom trips. However, water enhances metabolism and plays an important role in flushing toxins out of the body. Many people dislike the flat taste of water. Fortunately, there are numerous ways of improving the taste. Individuals can opt to infuse their drinking water with fruits, herbs, or vegetables of their choice.

Take to the Dance Floor

Dancing is an activity which is not only fun but has numerous benefits for the body such as burning calories and increasing the heart activity hence strengthening the muscles.

Choose to Walk as Opposed to Taking the Car

To many people, walking is as therapeutic as it is fun and interesting. Walking gives one time to meditate and marvel at nature. This activity increases the heart rate hence improving the performance of the cardiovascular system. Walking enables one to lose calories too. Next time you have an afternoon lecture, leave the house early and walk to college.

Organize Outdoor Activities With Friends

Fun outdoor activities such as hiking and rock climbing are good for strengthening the body, heart, and the muscles. Individuals can reap health benefits as they have fun.

Indulge in House Chores

The availability of machines has eased the way house chores are done. However, doing house chores manually enables one to burn calories and enhances heart activity.

Park the Car Further Than Your Location

This enables one to exercise by walking to and from their destination.

Leave Your Office Seat as Frequently as Possible

While some office duties require long sitting hours, standing as regularly as possible helps one to stretch. Take a short walk around the office for more benefits. If you tend to get too occupied and forget to stand, at least set an alarm.

Rope Jumping

Start with a few jumps and increase on the go. Rope jumping is a fun activity which can be done at intervals of between one and two minutes for close to thirty minutes. Strive to do as many jumps as possible. The benefits of rope jumping include: burning of fat, calories, and preservation of muscles.

Sprint Along the Beach

Beach sprints are fun and you can do them in the company of friends. Additionally, the sand changes the way your feet muscles function in comparison to a normal sprint. Beach sprints are strenuous but quite beneficial to the heart and body.


Despite the fact that not every individual likes to jog, embracing this activity increases the performance of the heart and helps reduce heart-related diseases. Remember to dress in comfortable clothes and shoes to protect the feet. Do not forget to drink sufficient water for hydration purposes.

Walk Slowly on the Treadmill

Slow walks on the treadmill are not intense exercises. However, individuals can increase their intensity on the go.

It is important to warm up by walking slowly for one minute, walking on the toes for half a second and on the heels for another half a second. Remember to cool down after the workout by reducing your speed and walking again for close to three minutes. In order to avoid tight calves, ensure to stretch the legs by standing at the very edge of a step. Lower one heel and hold that position for one minute. Repeat this procedure on the second heel.

Even though the above cardio workouts are simple, many people may find it hard to incorporate them into their busy schedules. Understanding the benefits these exercises pose to the body can be the motivation one needs to start. People who suffer from heart-related complications should consult the doctor before indulging in strenuous cardio workouts. Do not forget that warming up is important in preparing the body for any exercise.

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