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Why Walking is One of the Best Cardio Workouts for he Body?

Last updated date: 04-Jun-2022

Venkateshwar Hospital

12 mins read

Walking

If your idea of effective heart training includes high-intensity bicycles, long-distance running, or an energetic aerobics lesson, you would be right, but you would miss a simple but effective exercise.

Cardio workouts are called exercises in which the heart muscle is actively involved. There are a lot of types of cardio exercises. This can be, for example, running or walking. In winter, skiing. At home – jumping with the help of a jumping rope.

Brisk walking is an excellent exercise that can be done indoors or outdoors, at any time without having to visit the gym or a large amount of special equipment.

The things that you will require for having comfortable walking training are a strong pair of shoes and the motivation for lacing them up and getting up on your feet.

In this article, we will discuss all the benefits of walking as a cardio exercise and the ways in which you can improve your physical fitness and health by adding a little energy to your step.

 

Is walking a good kind of cardio exercise?

walking

Cardio means “cardiovascular” which is related to the blood vessels (vascular) and heart (cardio). A perfect cardio workout makes your heart work harder and faster, giving more oxygen-rich blood in an efficient manner to all the muscles, organs and tissues of your body.

According to the best cardiac surgery hospitals, walking is considered to be the best form of cardio activity. But to give a challenge to your cardiovascular system, you are required to walk at a speed and intensity that increase the load on your heart, muscle, and lungs.

 

What are the benefits of walking?

There are several advantages of walking besides supporting your cardiovascular system. Regular brisk walking can help:

  • Reduce the risk of cardiovascular diseases;
  • Improve blood flow;
  • Manage high blood pressure;
  • Improve cholesterol;
  • Control blood sugar;
  • Strengthen muscles and bones;
  • Controlling the weight;
  • Improve your sleep;
  • Increase your energy level;
  • Improve brain function;

 

Is walking better than running?

running

Walking is said to be an exercise of medium intensity, which in a nutshell is defined as an activity that permits people to have a conversation, but it is not easy to sing. While on the other hand, running is a much more complex type of activity, and best cardiac hospitals in India believe that this is intense training.

Both walking and running provide some similar benefits. Studies published in the journal of the American Heart Association said that walking and running reduced these risks for high cholesterol, high blood pressure, and type 2 diabetes.

Always keep in mind that, in order to burn your extra calories and get various advantages that running offers, you will need to walk regularly for a long time period.

But if you don't have time or don't want to participate in the 10 km race, walking is best, especially if you have joint problems, injuries or back pain.

Walking creates less stress on the joints and legs than running. A study conducted in 2016 showed that the impact of power when running is much higher than when walking, whether walking moderately or vigorously. This means that walking reduces the risk of joint injuries.

 

Cardio at home with minimal equipment

Your aerobic workout should be both fast-paced and difficult. By taking pauses, you allow your heart and lungs to catch up, reducing the intensity of your workout. The idea is to create an exercise that is simple to follow so that you don't have to stop frequently.

Choose a room in your house with ample space for mobility before planning your training regimen. You should be able to lie down, leap, and move side to side with ease. Ideally, you should be able to accommodate a yoga mat while leaving three or four feet on all sides. Then, add one or more of these body-weight cardio drills to your at-home workout routine.

Anaerobic exercise often improves muscle strength, power, size, and speed. Aerobic exercise increases endurance. Ideally, you should incorporate a combination of the two into your daily routine, since studies have shown that they both improve your cardiovascular system.

On the most basic level, you're getting an aerobic exercise if you're breathing hard all the while yet can still carry on a conversation. Anaerobic activity, on the other hand, occurs when you are working so hard that you are unable to speak.

 

Dancing to music

Dancing to music

Dance exercises are a terrific way to get your entire body moving and even increase your mood. Dance may be a great aerobic workout, especially if you move continually and repeat previously taught routines throughout the session.

The Centers for Disease Control and Prevention (CDC) advises 150 minutes of moderate-intensity aerobic activity each week, or 30 minutes per day for five days, as well as muscular strengthening. Cardio causes you to breathe harder and your heart to beat quicker. Dancing is an excellent technique to increase your heart rate and breathing rate, and the higher the intensity, the more difficult the workout.

A dance workout, like any other workout that gets your heart rate up and leaves you sweating buckets, is a good indicator of an effective cardio workout. keeps you moving for 30 to 35 minutes, resulting in a good workout A half-hour of this sort of aerobic dancing training may burn up to 250 calories.

However, dancing may have a mental advantage over various aerobic exercises such as elliptical and jogging. Dance, unlike running, does not need you to move in one direction for an extended amount of time. So, if you become bored easily when running on a treadmill, this form of training may be for you.

 

How to Warm Up for Cardio Dance Workout?

Preparing your body for any training, including dancing, is essential. Warming up your circulatory system and increasing blood flow to your muscles are both benefits of a warmup. “It's a good idea to warm up and cool down for around five minutes before and after a dancing workout.

Try some jumping jacks, mild running, or lunges to get your blood flowing, and then participate in some gentle stretching when you feel those muscles waking up. Warming up before an exercise may also assist to lessen your risk of injury and post-workout muscular discomfort.

 

Jogging in place

Jogging in place

Jogging in place may appear to be too simple to be efficient, yet it is one of the finest cardio workouts for immediate results. Why? It's convenient, anyone can use it, it's quick, and it's tried and tested. Adults should obtain at least 150 minutes of moderate-intensity exercise every week, according to the CDC. We determined that exercising with intensity for 30 minutes should easily burn 300 calories. How difficult it is for you is a good method to gauge intensity. It's a positive indication if you have to breathe through your mouth.

You may enhance your intensity during workout by running in place or outside. Increase your efforts when jogging in place by placing your knees closer to your chest and utilizing weights for resistance. Increase your stride length, pace, and even incline when running outside. While both methods are excellent for increasing the intensity of your workout, altering your outside run in this manner exerts a bigger stress on your body than just raising your knees higher.

Learning to jog in place is a fantastic fat-burning activity. Regular physical activity and losing abdominal fat, according to science, can lower your chance of acquiring heart disease, osteoporosis, diabetes, and other chronic illnesses, including some malignancies. Running on your toes and lifting your knees while jogging helps strengthen your calves, quadriceps, and hamstrings. Try holding weights to engage your upper body in addition to cardio for a full-body strengthening exercise.

Both activities engage the primary muscular groups in your body. Jogging in place and outside works your quads, hamstrings, glutes, and calves. Both exercises engage your core, which stabilizes your body throughout movement. Swinging your arms engages the upper body. Because you must move your body forward with your arms when running outside, you may utilize more upper-body muscles. When you jog in place, you rely on your lower body for momentum rather than your upper body.

When you devote yourself to at-home workouts, you may find it much more difficult to stick to a regular fitness routine. Maintain a fitness diary to track your improvement and stick to your plan. Drink at least six to ten eight-ounce glasses of water every day and consume a vitamin- and protein-rich diet. To get long-term improvements, exercise at least three times each week.

 

Marching in place

Marching in place

The good news is that marching in place is considered low-impact exercise and can help burn calories, especially in obese persons. Marching in place is a fantastic way for those who are overweight or obese to get cardio in without the risk of injury that comes with high-impact activities.

Marching in place is an excellent approach to increase your heart rate without placing undue strain on your joints. This is a low-impact cardio activity that prepares the body for more severe training by warming up the muscles. This activity, in addition to warming up the body, may assist keep your respiratory system, cardiovascular system, and immune system robust and healthy.

Trainers believe that marching in place is a fantastic starting point for individuals who are new to fitness, and that the progression levels for this activity come easily. Once you've mastered marching in place, consider introducing arm motions, up and down above, while you march to integrate full-body movement. And, as your confidence grows, you may raise your effort and transition your march into a short jog in place. 



Jumping jacks

Jumping jacks

Jumping jacks are a sort of total-body workout that can be performed anyplace and without the need of any equipment. Jumping jacks are a type of plyometric exercise. Plyometrics are intense aerobic routines that train the entire body while increasing speed, agility, and power.

Jumping jacks are good for your health since they mix aerobic and strength training. When you leap, you are pushing against gravity and utilizing your body weight as resistance, which can help you grow strength. Furthermore, the move's continual repetition raises your heart rate and promotes cardiovascular fitness.

  • Jumping Jacks Improve Cardiovascular Fitness

Jumping jacks raise your heart rate and breathing, putting your cardiovascular system to the test. Exercising long sets of jumping jacks and increasing the length of your sets can increase your cardiovascular fitness and endurance. To optimize your fitness gains, aim to move as quickly as you can with good form, completing the complete range of motion with each leap. Begin with 30 second increments and work your way up to several minutes or more without pausing.

  • Jumping Jacks Build Leg Strength

Jumping jacks improve your glutes, hamstrings, quadriceps, hips, calves, and shins by working all of the key muscles in your lower body. The more you leap higher and faster, the more power and strength you'll gain. Wearing a weighted vest can also help to enhance the intensity and load. Jumping jacks can help you improve your squat, deadlift, vertical leap, running speed, and ability to climb stairs by increasing leg strength.

  • Jumping Jacks Are a Total-Body Exercise

Jumping jacks work nearly every major muscle in the body. Legs, arms, shoulders, chest, back, and abs will all be worked. Jumping jacks are an efficient workout since they build and condition your body at the same time. As a result, jumping jacks are a great warmup exercise because they raise your heart rate, enhance circulation to muscles and connective tissues to prepare them for more demanding activity, and work as a sort of dynamic stretching of the hips, shoulders, and back.

  • Jumping Jacks Burn Calories

You don't have to run a marathon or stride for an hour on an elliptical machine to burn a lot of calories. Jumping jacks are metabolically taxing and may burn quite a few calories depending on your body weight because they activate practically every muscle. Incorporating strenuous rounds of jumping jacks on a regular basis may aid in fat reduction, especially when combined with a nutritious diet and a well-rounded, total-body training plan.

  • Jumping Jacks Increase Bone Density

Jumping jacks are a type of plyometrics or explosive jump training that includes landing on one's feet. Jumping jacks, like other high-impact exercises such as jogging, encourage the bones to lay down new bone cells and a denser mineral matrix to withstand the stress. Increasing bone density lowers the chance of fractures, especially as you become older.

  • Jumping Jacks Improve Mobility

Jumping jacks put numerous of your joints through their complete range of motion or close to it, which enhances mobility. For example, your hips and shoulders both abduct and adduct (move out to the side and back) in the frontal plane, a direction that is not adequately represented in most forward-and-backward movement exercises (walking, running, rowing, hiking, squats, etc.). Maintaining mobility in these joints lessens the likelihood of injury as well as stiffness and pain.

 

Jump rope

Jump rope

Because it can give both a warmup and a rigorous exercise, a jump rope is a useful and handy item to add to your arsenal of equipment. The advantages of jumping rope are numerous: It's a fantastic aerobic workout that improves coordination, increases metabolism, and makes you sweat profusely.

Once you've mastered the rope, combine it with high-intensity interval training for a killer workout. It'll also be quick—you won't have to spend hours on the treadmill to achieve the same benefits. Just don't go overboard. Aim for an HIIT workout once a week, especially if you're supplementing a weight-training regimen.

 

Squat

Squat

Squats are a functional workout that improves joint and muscle health as well as posture, all of which are vital for improving your running form and pace.

Squats also promote ankle and hip mobility, which, when combined with the strength advantages, can assist to lower your risk of injury when participating in sports. The squat works your core as well as your lower body, and since there are so many major muscles involved, you'll find that rattling through a set of squats also gets your heart racing, allowing you to burn calories and improve your cardiovascular fitness.

Begin the exercise by moving your hips back, as if you were sitting in an imaginary chair. Bend your knees and drop yourself as far as you can while keeping your chest elevated in a controlled manner. Maintain a neutral lower back. To return to the beginning position, press through your heels.

 

Conclusion

Walking is a simple way to add some exercise into your day, and it also has mental health advantages. I'm one of many people who introduced regular walks to my regimen during the epidemic, and they've improved my life so much that I don't plan on stopping. 

Walking qualifies as cardio in several ways: it burns calories, raises your heart rate, and contributes to the amount of exercise we should all do each week. However, it will not improve your cardiac fitness in the same way as a run or an intense aerobics session would. You'll need to do more than merely walk if you want to enhance your endurance.

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