Cardio is exercise that raises the heart rate and strengthens the cardiovascular system. Although running is a popular form of exercise, there are many other effective alternatives.
Here are several exercises that can challenge the body without requiring you to lace up your running shoes for a jog.
Cardio is all about heart rate
Cardiovascular training includes all forms of exercise that increase heart rate.
It can range from a walk with the dog to more demanding activities such as a triathlon.
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Running is high impact
Running is a high-impact form of exercise because both feet leave the ground at the same time.
When the feet hit the ground again, the impact is greater than with activities such as walking.
Low impact can be an alternative
High-impact exercise is not necessarily problematic, but some people may benefit from gentler movements.
A combination of high- and low-impact exercise can also be advantageous.
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Cardio without running is possible
According to Aine Thomas from The Edge Fitness Clubs, running is an effective form of cardio training, but it is far from the only way to challenge the cardiovascular system.
Intense and low-impact full-body workouts can also raise the heart rate and improve endurance.
Jump rope delivers high-impact results
Jump rope can be a central part of a workout and not just a warm-up.
The exercise improves coordination, agility, and endurance, and 10 minutes can provide the same cardiovascular benefits as 30 minutes of running.
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Rowing activates the entire body
Rowing, both on water and on a machine, is a low-impact cardio option.
It engages the legs, core, and upper body, building both strength and endurance without placing unnecessary strain on the joints.
Cycling is joint-friendly
Cycling can be done indoors or outdoors and provides an intense yet joint-friendly workout.
At the same time, it strengthens the lower body and improves cardiovascular fitness.
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Battle ropes combine strength and conditioning
Battle ropes deliver an intense cardio workout and particularly strengthen the upper body.
Multiple muscle groups work simultaneously, keeping the heart rate elevated and improving both endurance and grip strength.
Stair training strengthens the lower body
Climbing stairs or using a stair machine can make any cardio workout more demanding.
The exercise challenges the legs and glutes and builds both strength and cardiovascular endurance in a short time.
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Kickboxing is explosive training
Kickboxing combines explosive movements, strength, and flexibility. This form of training burns calories and improves both aerobic and anaerobic capacity.
Swimming is gentle and effective
Swimming places less strain on the joints than running and jump rope, yet it remains challenging.
It is a full-body workout that builds muscular endurance and challenges the heart and lungs, while the resistance of the water increases intensity.
HIIT challenges the cardiovascular system
HIIT consists of fast and dynamic movements that drive the heart rate up.
One example is intervals on a rowing machine combined with burpees, mountain climbers, and jump rope, with short breaks between exercises.
Sources: Nike.