Jan 07

Four Cardio Exercises to Integrate in Your 2020 New Year Workout

It’s that time of year again! Whether you’re looking to change up your current workout routine or start one altogether, beginning your new year’s resolution with a little cardio can help you gain some much-needed momentum and keep your heart healthy to boot!

Now as for what kind of cardio you can do, there are countless different workouts to choose from. We selected four of our favorites, which you can easily add or remove from your exercise routine based on your goals. We hope at least one of those goals is keeping your heart as healthy as possible!

1. Seated Rows

Rowing is an excellent cardio workout and most gyms will have a rowing machine available, though you can just as easily purchase one for your own home. Rowing is an awesome addition to your cardio rotation if only because it can help break up the monotony of constant running or elliptical exercises. Rowing is also relatively easy to pick up, so you don’t have to worry about a steep learning curve if you’re completely new to the exercise!

As the name suggests, the motion of rowing is an imitation of rowing a boat with two oars. This has the advantage of working multiple muscle groups, some of which don’t get much attention during a normal run. Namely, you’ll be working out your shoulders, arms, core, and legs all at once, and that’s a rare feat for most run-of-the-treadmill cardio workouts.

You can effectively burn 600-800 calories per hour with rowing and the exercise is low-impact, so you can add it to any style of workout with ease (such as heavy resistance training).

2. Rebounding

Rebounding is an atypical addition to your selection of cardio workouts, especially those looking to completely change their workout profile. Specifically, rebounding is an aerobic exercise that involves jumping on a mini-trampoline and can be quite intense. Rebounding is not harsh on the joints and can be less taxing than other exercises, making it an ideal workout for people of all ages.

Some of the benefits of rebounding include working your core muscles, legs, buttocks, and lower back. As you learn jumping techniques, you’ll also be improving your balance, coordination, and motor skills.

While this can help you improve your endurance and keep your heart in great shape, this exercise is also an excellent choice to keep your bone density and strength up. This might be an exercise to consider if you suffer from osteoporosis since the exercise is low impact, but still puts some helpful pressure on the bones.

If this exercise sounds like a good fit for you, it could be a good idea to consult your doctor before proceeding.

3. Cycling

While cycling, unlike rebounding, is among the most traditional cardio workouts, it’s also one of the most beneficial for your overall health.

Cycling is low impact, so the risk of injury is relatively low and puts less strain on the body. You’ll also be using your legs extensively, which means you’ll be consistently using the largest muscle group in the body. As a result, you’ll be forcing your heart to provide oxygen-rich blood to those muscles, improving your overall cardiovascular health.

Whether you choose to cycle indoors on a stationary bike or outdoors, both forms of cycling provide incredible rewards for the body. Stationary bikes allow for finer control of the intensity of the workout since outdoor cycling is largely dependent on the terrain and where you live. However, outdoor cycling gives you the opportunity to explore and enjoy the adventure, an encouragement to keep exercising in itself.

4. Water Aerobics

While all the other cardio exercises are considered “low impact,” water aerobics takes the cake for exercises that put less stress on your joints and muscles. Despite being easier on the joints and muscles, working out in water helps build strength, as pushing against the force of the water is a beneficial form of resistance training.

If you’re someone that has suffered from artery diseases or other cardiovascular problems, this could be one of the better exercise options for you. Though we recommend consulting your doctor for integrating any exercise if your cardiovascular health is compromised in some way, working out in water puts less strain on the heart compared to many of the other cardiovascular workouts. Water pressure assists in distributing blood around the body.

Finally, working out in water prevents you from overheating and can be done at any time of year (provided you have access to an indoor pool). You’ll be able to exercise for longer while achieving a great combination of strength and cardio training.

Schedule a Scan

Advanced Body Scan of Tulsa offers a variety of scans for the heart, lungs, and colon, among others. All scans are minimally invasive and take only a few minutes to complete, but can be crucial to detecting early signs of disease and working towards healthy outcomes. To schedule or ask about a scan, visit our website or call us at 918.879.6161.

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