"Cardiovascular exercise is any type of exercise that increases the work of the heart and lungs," says Tommy Boone, PhD, a founding member of the American Society of Exercise Physiologists.
Adults should accumulate 30 minutes of moderate-intensity physical activity on most days of the week, and to improve cardiovascular endurance, 20 to 60 minutes on three to five days per week.
The best cardio exercise to do is the one you will do day in and day out. It is best to find a cardio exercise you will enjoy.
Bicycling, rock climbing, jogging, walking, hiking, swimming, kayaking, canoeing, stair climbing, jump roping, etc.
There are two types of Cardio.
-The slow and Steady
Long duration (45min - 1 hour)
Low intensity
Burn fat and not carbs
Preserve joints
-High intensity
Short duration (20min - 30min)
High intensity (interval training)
Burn tons of calories & rev up your metabolism throughout the day
Treat cardio like weights - explosive movements (sprinting, etc)
Listed below are the Top ten Cardio exercises with the most calorie Burns.
1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.
2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.
4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.
5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
6. Cross-Country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.
7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.
For those High Intensity Cardio workouts
1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results
3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.
Fun Facts
-It's easy to get hooked on cardiovascular exercise after the initial training effect takes place because of the increases in endorphins and mood enhancing hormones.
-While there are complicated treadmill tests to objectively measure maximum heart rate, most people will use a simple calculation to estimate maximum heart rate. The easiest formula is simply to subtract your age from 220.
-A new method, published in the Journal of the American College of Cardiology, estimates maximum heart rate with the following formula: 0.7 times age subtract from 208.
-Here are some estimated calories burned per hour for a 150-pound person:
-- Accordion playing — 122
-- Assembly work, sitting — 102
-- Bobsledding — 476
-- Bookbinding — 156
-- Chambermaid work — 170
-- Cleaning rain gutters — 340
-- Computer work — 102
-- Digging worms — 272
-- Firefighting — 816
-- Jack hammering — 408
-- Light kissing — 68
-- Lugeing — 476
-- Napping — 61
-- Office work at the desk — 122
-- Sexual activity, active — 102
-- Sexual activity, moderate — 88
-- Shoveling coal — 476
-- Taking a shower — 136
-- Tap dancing — 327
-- Walking with crutches — 340
-- Washing the dog — 238
-- Watching TV — 68
Now you see no matter what you are doing you are burning calories, whether it is cardio exercise or a daily task.
