Cardio exercise is an important part of a healthy lifestyle, and a minimal level of endurance is essential for any prolonged activity. Cardio workouts consist of a warm-up session to prepare for exercise, a training session featuring low- to high-intensity movement and a cool-down session for recovery. The workout is designed to increase heart efficiency by incorporating continuous movement using large muscle groups requiring increased blood and oxygen supplies to the working muscles. There are many types of cardio exercises to choose from.
Weight-Bearing Exercises
Weight-bearing means that bodyweight is a factor in a workout. The more someone weighs, the more energy required to exercise. Walking, jogging, elliptical trainers and stair-climbing machines are all weight-bearing cardio exercises. Exercises work lower body muscles continuously and rhythmically. Start with low-intensity movement, advancing to higher-intensity settings. Some machines offer additional arm movements for increased energy levels. Complete three to four workouts a week for 20 to 30 minutes each, advancing to sessions of 30 to 40 minutes each.
Non-Weight-Bearing Exercises
Cycling and swimming are non-weight-bearing exercises performed without transporting full body weight. Intensity and energy levels are not based on weight. Workouts are beneficial for individuals suffering from back or knee problems or for those who are extremely overweight. Swimming uses arm and leg muscles, providing a total-body workout. Cycling works primarily lower-body muscles. Complete three or four workouts a week for 20 to 30 minutes each, advancing to sessions of 30 to 40 minutes each.
Group Classes
Step, aerobics and kick-boxing classes require a degree of motor skill and coordination. Workouts are performed under the direction of an instructor, either live or on a video. When performed live, personal attention and instruction are beneficial to beginners having difficulty with form and movement. Workouts are low to high intensity in a supportive and encouraging atmosphere. Complete three to four workouts weekly. Classes last from 30 to 60 minutes.
Cross Training
Cross-training workouts alternate between two or three different types of exercise. Examples include walking, stair-climbing and cycling. Workouts offer a total workout, because different muscles are emphasized for each section. Examples of cross-training group classes are step and kick boxing, or aerobics and step. Benefits include reduced overuse injuries and increased motivation.
