Whether new to working out or a seasoned athlete, there are a number of cardiovascular exercises that need not include the hard, jarring effects of running. Gradually increase the length of time and the intensity of each workout to reap optimal benefits. Start with exercises that are familiar. In time, perhaps include equipment that is readily available for home use.
Jumping jacks are familiar to the majority of people. Perform them for approximately one minute. Switch to lunges, squats or pushups for the next minute. Continue alternative the activities until completing a 10-minute workout. Gradually work up to a 30-minute routine. Pylo jacks are an alternative to traditional jumping jacks. The exercise simply entails squatting and jumping into the air.
Jumping rope is another good cardiovascular exercise. Jump rope for 30 to 60 seconds then alternate with marching in place, performing lunges or another non-weight-bearing exercise. Gradually increase the length of time you jump and work up to a 30-minute workout.
Bear crawls are good for building upper body strength and endurance while putting the cardiovascular system through the paces. Squat on the floor and walk your hands out until you are in a push-up position. Walk your hands back and stand up. Repeat the exercise for up to one minute and alternate with your other favorite exercises.
Kickboxing merely requires performing extended leg kicks and combinations of extended arm punches. Simply kick and punch the air unless you have a punching bag. Create your own combinations and workout for 10 minutes. Shake it out and do another exercise for a few minutes. Then, return to kickboxing.
Cycling or spinning on a stationary bike enables you to workout while watching your favorite TV shows or listening to your favorite music. The basic movement strengthens the quads. However, focus on bringing the pedal back up, which works the glute and hamstring muscles. When beginning, strive for a 15 to a 20-minute workout. Gradually increase the length of time and the speed at which you pedal. Standing and pedaling provides even more resistance.
Rowing machines exercise up to 84 percent of your muscles. It is also a wonderful low-impact exercise. Keep your back straight and stomach muscles tight. Use the legs to push back while and your arms and back to push and pull. Concentrate on the force of the movement. Speed is not needed to reap the benefits.