Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-producing process. It is in contrast to anaerobic exercises, such as weightlifting, which depends on the energy system used by skeletal muscle during short bouts of intense activity.
Regular aerobic exercise has been shown to benefit most body systems:
There is clear evidence of reduced mortality for people who participate in regular aerobic exercise and increased life expectancy for individuals who regularly perform physical activity or exercise. Other benefits include lowering the risk of heart disease, reducing blood pressure, alleviating diabetes, preventing dementia, helping treat or prevent depression, and improving cognitive function.
Whether you’re new to working out and don’t want to risk injury or you’re a seasoned veteran looking for some new challenges, we’ve got the perfect workout plan that will take your training routine from good to great! This article takes a look at 15 different routines, with at least two for every level of experience and ability, and outlines what each workout entails and why it’s beneficial for you. Now the only question is: which one will you try first?
Beginner Workouts :
1. Complete Warm-up Not only is this a great beginner workout, but it can also serve as a warm-up for more advanced routines in the future. This workout is great for spicing up your day to help you get through even the toughest of days. It’s also helpful if you’re feeling under the weather and need to perform at full speed without giving yourself an injury that’ll keep you out of commission for weeks or months. The following exercises should be performed in order and repeated for a total of 10 minutes: Bowling Pin Holds Downward Dog Warrior Mudras (Hands Together Overhead Stretch) Pinwheel Shoulder Blades Chaturanga Pushup Single-Leg Forward Fold
Plyometric Jumping Jacks Squat to Stand to Repeat the whole routine two times through. If you want to challenge yourself, add some jogging in place or jumping rope between exercises.
2. Beginner Conditioning The following three beginner conditioning workouts are great for spicing up your day and helping you get through even the toughest of days: these routines include strength training and flexibility stretches that can be done at home with no equipment required (or in your office during a lunch break).
1. Mat Exercises (No equipment necessary) Sit-Ups Wall Angels Leg Pulls ABC Tricep Extensions Chair Dips
2. Body-Weight Exercises (No equipment necessary) Squats Lunges Pushups Side Planks Mountain Climbers Chair Bridges Hamstring Curl with Resistance Band 3. Yoga Poses (No equipment necessary) Tree Warrior 2 Half Moon Triangle
3. Hunter Fitness This workout is great for that hunter feeling you get when you’re out in the wild, looking for your next kill. It includes strength training and cardio exercises that are sure to get your heart rate up while making use of the natural surroundings.
Sprint in Place for 60 seconds
Bodyweight Squats for 60 seconds
Pushups for 60 seconds
Run in Place for 60 seconds
Mountain Climbers for 60 seconds