The 6 best examples of cardiorespiratory exercises | example of aerobic exercise at home
Aerobic exercise is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. You probably know it as “cardio.”
By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy.
The 6 best examplesof cardiorespiratory exercises | examples of cardiovascular training
In this article, we will discuss about the 6 Best Cardio Exercises examples.
Formulas to have
fun while you burn calories and acquire aerobic resistance.
Gain resistance.
Accumulate thousands of heartbeats. Lay the foundations to be able to face
quality training with guarantees, 'crushing' sessions of much greater scope.
Also, lose weight, let go of the ballast that the little whims of daily life
give us. That is what we pursue with the so-called cardiovascular activities.
Next, I propose the 6 most effective examples
of cardiorespiratory exercises, where we will work all the muscles, we will
improve aerobic resistance and, in addition, we will have a good time:"
1. Walking And
Running Are Examples Of Cardiorespiratory Exercise.
Walking And Running Is one of the most
important Examples Of Cardiorespiratory Exercise. It is the
main one, the number one par excellence, since you can do it anywhere, at any
time, with a training group, alone u can
run and walk easily ... Also, in cold places or when we are short of time, we
can do it inside the gym on treadmill. It is said that approximately your body
weight is expended in calories for every kilometer you run.
2. Rowing
is an example of cardiorespiratory exercises.
Rowing is another
example of cardiorespiratory exercises.
It is a good
alternative if you need to rest your legs or have an injury that does not allow
you to perform an activity with impact. With this work you will develop the
strength of your back and you will also work on the coordination of arms and
legs
3. Boxing is
another example of cardiorespiratory exercises.
If you have a
training partner or just a bag in the gym, you can become a fan of this sport
that will bring out the best in you. With interval training where we work
for 2-3 minutes we will see how demanding it can be.
4. Jumping
rope , Skipping rope is another most
important example of cardiorespiratory exercises.
Skipping rope is
one of the most important examples of cardiorespiratory exercises that can do
anyone children boys girls even men and women too.
It is a material
that you can take anywhere and that will make you increase your heart rate
quickly. Our recommendation is that you work just like in boxing, for intervals
of 3-5 minutes, since it is very difficult to maintain this activity for a long
time at a time.
5. Cycling
is the best example of cardiorespiratory exercises.
If you have a
bicycle or are signed up to a gym, you can use cycling as a sport to develop
your aerobic endurance. The probability of injury is very low and you can also
visit spectacular landscapes.
6.
Swimming is an example of cardiorespiratory exercises.
You will be able
to strengthen all the muscles of the upper part of the body and at the same
time you will work a lot on your heart. It is a very good alternative for all
those who suffer a knee or ankle injury and do not want to stop doing physical
activity. U can swim in a pool , river and see it is helpful for a cardiorespiratory
system of the human body
Example of
aerobic exercise at home
Playing sports is
one of the healthy habits that can be most affected by quarantine, but the
reduction of time outdoors and the limitation of space are not a problem when
practicing aerobic exercises at home.
RECOMMENDATIONS
FOR DOING AEROBIC EXERCISE AT HOME
The first thing
that we must take into account when planning an aerobic exercise session at
home is the capacity and physical fitness that we have and not worry about
meeting goals that are not within our reach at the moment.
The ideal is that
the training lasts between 20 and 45 minutes, but the rhythm must be adapted to
the sensations and level, there will be time to progress in intensity with
perseverance and practice.
It is also
important that we set a point in our house that allows us to exercise in total
comfort, better if it is ventilated, and condition it to move with some
freedom.
IDEAS OF AEROBIC
EXERCISES AT HOME WITHOUT MATERIAL.
Not all of us
currently have complementary material to do sports at home, nor the facility to
obtain it immediately, but it is not a problem if we want to do aerobic
exercises; you can do a session with the routine that we propose.
BURPEES
It is an exercise
of certain physical demand, since we alternate squats and push-ups with a
certain intensity. To do it correctly, we will start standing, with our legs
apart and begin to lower our waist until we rest our hands on the ground. Once
in this position, we make a jump with the legs until they are stretched in
position to perform a complete flexion. We perform the movement in reverse and
jump to get up and stay in the starting position.
SQUATS AND
JUMP SQUATS
Squats are a
basic exercise that we can include in practically any sports routine at home.
To perform them aerobically, we must extend their practice around 15 or 20
minutes, with small breaks between practice and practice.
To do them in
their classic version, we will stand up, with our legs open shoulder-width
apart and we will begin to lower our trunk by bending our knees. We must take
into account that the position of our back is always kept straight, and that
the knees do not exceed the limit of our toes when flexing.
To add intensity,
we can practice jump squats. To do this, we will perform the same initial
movement as in a normal squat, but once we are in a flexed position, we will
push ourselves up with our legs to stand up again and repeat the exercise.
MOUNTAIN
CLIMBING
It is another of
the very complete exercises and that also allows us to adapt the intensity of
the practice in a personalized way. To begin, we support both palms of the
hands on the ground, open to the width of the shoulders and one leg extended
and the other flexed. Once in position, the movement will be with the knee of
the leg bent towards the chest and alternating with the support leg, as if we
were climbing a horizontal wall.
JUMP FROM
KNEES TO CHEST
With the jumps
from knees to chest we will work the legs and the abdomen at the same time that
we do aerobic exercise at home. To practice them, we will stand on our feet and
make the movement of raising our knees alternately towards our chest,
propelling them with a jump.
AEROBIC EXERCISES
AT HOME WITH LITTLE MATERIAL
If we have
material to complement aerobic exercises at home, we can expand the spectrum of
modalities with ideas like the ones we propose.
STEPS
To perform steps
at home, we will only need a sports step or a similar element that fulfills the
same function. We can practice going up and down the step alternately with both
legs in batches of about 5 minutes and rest. But remember, the most important
thing is to adapt the exercise to your physical abilities and not force it.
As we have seen,
there is no excuse not to practice aerobic exercise at home, just a little
desire, choose the place in our home that we are going to prepare for practice
and de-stress and activate our body by doing a little sport.
If you want more
tips to continue with your day-to-day life at home, download this Guide for the
care of muscle and joint health.
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