Cardio exercises signify the heart and respiratory system. All exercises that invoke these systems are defined as cardiovascular exercises like running, walking, swimming, cycling, aerobics, rowing, etc. Cardio exercises pump your heart rate improving the cardiovascular system. A strong cardiovascular system means more oxygen is delivered to your muscles enabling it to shed any extra fat and toning the muscles resulting in a Gorgeous and Graceful Body. These exercises also increase your fitness level.
Rowing- 100m – 10 times. Rowing is one of the most effective workouts for your whole body. It is useful for your legs, arms and back. It should be practiced immediately after you are done with your warm-ups. A sip of water and a break for 45 seconds is recommended after every set.
Cycling- 20 minutes – 12 minutes fast, 8 minutes slow. Cycling gives you pleasure as well as other health benefits. It increases your muscle strength and cardiovascular fitness. Cycling increases your metabolic rate, which in turn burns your muscles resulting in fat depletion. You can burn 300 calories per hour just by cycling. Cycling also strengthens your hip and knee.
Running- 30 minute run daily in the morning helps in maintaining mental and physical balance. Running improves your heart and lungs and also promotes your bone health. It is a high intensity exercise and uses lower muscle groups resulting in high calorie burn and weight loss. It is also effective in shaping your legs. Running can burn up to 100 calories per 150 miles.
Stair Climbing- 15 minutes. It is very effective in shaping your legs. You can use a stair climber or a stepping machine. It helps in burning your calories. The vertical inclination also helps in toning your glutei muscles which in turns improves the appearance of your legs, calves, thighs, buttocks and tummy.
Elliptical-Cross Trainer- It is the full form of aerobic training as it glides your feet forward and backward with alternate hands. Elliptical–Cross Trainer helps to build your bone density and burns calories more efficiently. It is mainly incorporated in your upper arms.
Skipping - Skipping is a high calorie burning exercise which results in more efficient energy system. It improves cardiovascular fitness and agility, resulting in toning the muscle of your thighs, calves, hips, etc. It also tones your upper body as your shoulder and arms work on the rope.
Reverse Crunches - 20 Repetitions – 4 sets. Lie back on the floor, Bend your knees and place your feet on the floor. Place your hands on your sides with palms down. Now lift your knees till your chest in slow pace, keeping your head and shoulders on the floor. This exercise will help in toning the muscles of your stomach and if practices regularly will result in a flat tummy.
Bicycle Crunches - 20 Repetitions – 4 sets. Bicycle Crunches improve your upper, lower abdominal and oblique muscles. Lie down and place your hands behind your head. Now lift your legs a few inches from the floor and move them in a bicycle pedaling motion and move your left elbow towards the right knee and vice-versa.
Warm-ups and cool down, both are important parts of any workout. Warming up means easing your body into your workout and cooling down means slowing down your activity to normalize your heart rate. It is also advisable to have your meal immediately after your cardio exercise which refills the salt that was lost in sweat and muscle glycogen during your exercises.