For a beginner, it is best to start a 20-minute-a-day cardio exercise. Increase the duration and intensity of exercise weekly to improve stamina and reach the perfect weight loss target. But keep in mind that you should not overdo it because it can lead to problems like aching muscles and some parts of our body and it can also slower metabolism. 45 minutes of cardio a day is enough. Here is a list of low impact cardiovascular exercises I follow from Fitness Blender:
1. Jog in Place Jacks: In its easiest form this is a very
slow and light walking in place with a slow jumping jack like motion with your
arms. But as you need to progress, change your walking motion to marching,
jogging, high knees or full blown jumping jacks, increasing your arm movement
speed as you increase the difficulty of the leg movement.
2. Windmill Steps: The beginning level of this exercise is
just a simple side step, letting your trailing leg come behind you with a
slight tap, as well as adding the large circular arm swing. As you want this to
be harder you can drop your hips lower to the ground, adding a squatting
position. Increase the step width and speed until you substitute the motion
with a lateral jump rather than a step.
3. Static Squat + Punches: Starting with a very shallow
squat and a punching motion without any extra weight, only hold your squat for
a few seconds before coming up continuing your punches. As you progress stay
down longer (until the maximum time), squat lower, and start using dumbbells
with your punching motion. Do not, however, speed up your punches, especially
if using extra weight.
4. Static Lunge + Curls: Start with a shallow lunge with
your feet relatively close together and either very light dumbbells or possibly
only arm weight for your bicep curls. As you progress, lunge deeper and with
your feet further apart and increase the amount of weight you use with your
curl. Do not increase the speed of your curl.
5. Static Lunge + Tricep Extension: With this lunge position
only the front leg is bent and the rear leg is extended straight. Start with a
shallow lunge and little to no weight in your hands. When you want more of a
challenge, increase the depth of the lunge and the distance between your feet
as well as the amount of weight you are using for your tricep extension. Do not
increase the speed of your tricep extensions.
6. Fingertip to Toe Jacks: Start with a slow leg lift
reaching to your toes each time then increase the height of the leg lift as
well as the speed of the leg until you are actually hopping back and forth from
leg to leg with only one foot on the ground at a time and moments when both
feet are off the ground. At this pace you will need to alternate one hand going
up while the other is coming down.
7. Stutter Step: The easiest version of this exercise is
still hard but start with all of your weight in one leg with only a slight bend
(or even keep it straight), placing the opposite leg back only a few inches
behind you and driving the knee up in front of you slowly as you bring your
hands down. Increase the depth of your squat on the supporting leg while
extending the moving leg further and further behind you. At the same time,
start increasing the speed of which you move your arms and leg.
This low impact cardio workout is an ideal starting point
for beginners. This is also a great workout for obese people, or for those who
are otherwise overweight. It has been specifically designed to have an emphasis
on low impact exercises that raise the heart rate while causing minimal stress
to the joints.
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