Due to the pandemic, gyms and fitness centers have been heavily avoided to prevent the spread of Covid-19.
Sharing pieces of equipment can also be unhygienic since they contain sweat and tiny virus particles.
However, this doesn’t mean that you can no longer achieve your fitness goals.
Building a home gym is a great solution and you can design it any way you want. It can be more expensive, but some cardio exercises don’t require any machines at all.
We’ve gathered ten benefits of at-home cardio exercises for you to start your fitness journey.
These exercises will surely make your heart pump and decrease your chances of getting heart disease.
If you’re interested to know more about the 10 Benefits of At-Home Cardio Exercises, keep reading.
1. Weight loss
If you’re overweight and you plan to look for excellent ways to burn fat at home, cardio is the answer. According to the CDC, the correct amount of cardio depends on the individual. They suggest that people follow a weekly workout routine that includes 150 minutes of moderate-intensity aerobic activity such as dancing, bicycling, and stretching.
They also suggest 75-minutes of vigorous intensity and a combination of both. Some examples of vigorous activities include running, weight lifting, and aerobics. Aside from a well-balanced diet, the level of intensity and activity will help individuals who desire to lose weight.
Cardio workouts such as aerobics and jumping rope can help you increase strength and endurance. Cardio exercises your heart and lungs by increasing the efficiency, which oxygen is transferred to your body’s muscles.
Over time, this will increase and enhance your body’s endurance levels and stamina. One exercise you can do is doing bear crawl pull-ups. However, this exercise is tougher than it looks and also quickly accumulates intensity.
Mountain climbers are another option since it requires no special skills and builds endurance in the core.
Undergoing vigorous cardio workouts not only increases your heart rate, but can also help you burn more calories. Some examples of intense cardio exercises that strengthen your lower body include high-knee running and butt kicks.
Meanwhile, mountain climbers and sprints give you a full-body workout and can help you burn up to 355 calories in just 30 minutes. Investing in a fitness machine such as the Life Fitness Elliptical can help you burn more calories in the comfort of your home.
You can also do simple exercises such as jumping jacks and jumping rope, which can help you burn seven to nine calories per minute.
If you want to reduce your food intake and control your appetite, aerobic exercise is the way to go. A study by the Journal of Sports Science and Medicine shows that aerobic workouts such as running, swimming, and cycling change the level of hormones that drive our hunger.
Another benefit you can reap by doing cardiovascular exercises is that it improves your cholesterol levels. Some examples of cardio workouts you can do at home are jogging in place and using an exercise machine such as an elliptical machine, treadmill, or step machine.
If you’re feeling more active or looking for some fun, you can also take an online Zumba class. If you own a swimming pool, doing a few laps can lower your cholesterol levels. Lastly, a few yoga poses can also manage your cholesterol. A study by the Indian Heart Journal claims that a three-month yoga program can help you decrease your total cholesterol and LDL cholesterol.
Engaging in high-intensity and aerobic exercises produces hormones and neurotransmitters. Happiness chemicals called endorphins are also released to your body and brain. As a result, you receive a positive boost in your mood and energy levels.
According to a study by JAMA Psychiatry, running for 15 minutes a day or walking for an hour reduces your risks of depression. Study author and Harvard researcher Karmel Choi explained that they saw a 26% decrease in odds for becoming depressed for every increase in any physical activity.
Cardio exercises improve your well-being and boost your self-confidence. You may feel tired after an intense workout, but you will also end up feeling accomplished and relaxed. So if you’re looking for a natural mood booster, you might want to replace even 15 minutes of sitting with 15 minutes of exercise.
If you’re having trouble with sleeping at night, you might want to start doing cardio exercises to solve the problem. According to studies, aerobic workouts help relieve sleep issues. Cardio has also been recommended as a drug-free and natural treatment for sleep disorders such as insomnia.
Before tucking yourself to sleep, some examples of at-home cardio workouts you can perform are lifting weights, push-ups, sit-ups, and other resistance exercises. Doing 12 repetitions per set will help you achieve the best results. For beginners, we suggest you start with one set first and gradually increase as you go.
At-home cardio exercises only help you lose weight, but also prevent you from acquiring diseases like heart disorders, diabetes, and even cancer. 30 minutes of cardio workouts per day also allow your body to circulate blood, which can be beneficial for your oxygen.
According to exercise physiologist Kerry J. Stewart, improved circulation also results in lower blood pressure and heart rate. Using a treadmill test will show your cardiac output or how well your blood is pumping.
Our joints are responsible for helping us jump, run, walk, twist and turn, and move freely. However, as we age, our joints will tear and become weaker. So it’s best to use them proactively while we can. If you or someone you know suffers from arthritis, low-impact cardio exercises can help.
Aerobic exercises can help relieve the stiffness and enhance your ability to move your joints. Some examples of movements include rolling your shoulders forward and backward. You can also try raising your arms over your head.
You can also find the best cross-trainer shoes for plantar shoes or foot disorders online. Using the appropriate pair of shoes will help you focus on your exercises.
Our lungs need exercise for us to function properly and stay healthy. Without oxygen, we cannot survive. Cardio exercises will help improve your lung capacity.
Studies suggest that a person needs at least 30 minutes of exercise to remain fit. When a person gets exhausted after an intense workout, his lungs will need more oxygen to work harder.
Some cardio exercises you can do at home to improve your lung capacity are jogging in place and workout out in exercise machines.
A gym membership is not necessary to start working out and a healthy lifestyle. You can also do it in the comfort of your home with little to no equipment. Thirty minutes of daily aerobic exercise will offer you numerous benefits that will prevent you from acquiring cardiovascular diseases in the future.