This is a type of exercise that can improve overall heart, lung and muscle health. Cardio exercise can also help you lose weight, reduce stress, and improve your mood.
3 Tips and Tricks for Beginners in Cardio Sports
However, not everyone has the time or facilities to do cardio exercise at the gym. For those of you who want to start exercising cardio independently at home, here are 3 tips and tricks that you can try:
1. Choose a type of cardio exercise that suits your abilities and goals
There are many types of cardio exercise that you can do at home, such as fast walking, cycling, running, jumping rope, Zumba, swimming, high-intensity interval training (HIIT), team sports, pound fit, aerobics.
Each type of cardio exercise has its own benefits and challenges. Therefore, you need to choose a type of cardio exercise that suits your abilities and goals.
For example, if you want to increase your endurance and train your leg muscles, you can try cycling or jumping rope. If you want to increase the speed and stamina of your heart and lungs, you can try HIIT or aerobics.
2. Warm up before starting exercise
Before doing, you need to warm up for at least 6 minutes. It is important to warm up so that the muscles are more relaxed before exercising, so that the risk of injury can be reduced. Some warm-up movements you can do are:
- Walk in place for 3 minutes
- Swing your arms while walking forward and backward alternately for 3 minutes
- Make a fist and stretch it forward then step your right foot forward with your heel as support for 2 seconds, alternating with your left foot.
- In an upright standing position, raise your right knee until it forms a 90° angle and touch the knee with your left palm alternately with your left knee
- While walking in place, turn your shoulders forward and backward 5 times each
- Stand straight with your feet slightly apart and your arms straight out in front, then bend your knees and stand up
3. Set the training intensity according to your abilities
Training intensity is the level of difficulty or load placed on the body when doing exercise. Exercise intensity can be measured by heart beats per minute (DJPM) or a percentage of the body’s maximum capacity (VO2max).
The higher the intensity of exercise, the faster the heart rate will increase. For beginners, it is recommended to choose a low to moderate training intensity (50% – 70% DJPM or 60% – 80% VO2max). This will help your body get used to the movement without feeling tired or faint.
That’s the article about cardio exercise tips, hopefully it’s useful.