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Home office, quarantine and lack of access to a gym have long since taken their toll on our sides. What to do about it? The best answer to excess weight is cardio training, which you can practice in the comfort of your own home! It does not require a lot of space or specialist equipment.
Cardio training at home
Cardio training will not only make you sweat a lot and (probably) ruin your hair, but it will also help you stay fit and healthy. How? Cardio training consists of exercises that improve the functioning of the circulatory system and oxygenate the body. It is not without reason that it is called aerobic training - in people who do it, the breathing and heart rate increase. So is there a better and healthier way to strengthen our heart and lungs?
What is considered cardio training? We have selected exercises for you that you can do at home:
- Stationary cycling
- Treadmill running, running in place
- Orbitrek
- Box
- Jumping on a trampoline
- Jumping rope
- Jump squats
- Clowns
- Hula hoop exercise
- Climbing stairs (a great way to avoid the elevator in times of coronavirus)
- Dance
- Playing basketball, football (even in your own garden)
Since leaving the house is still difficult, it is possible to rent equipment from a gym or rental shop. This is a great option if you are looking for a temporary solution.
Now the specifics – how long should a cardio workout last?
For your workout to be effective, you need to do it systematically. We recommend exercising every other day (3 times a week) for at least 30 minutes (which will allow you to burn up to 350 kcal!). We do the workout without breaks, at a medium intensity level. What does this mean in practice? The heart rate during exercise should be 60-70% of the maximum heart rate.
If you need extra motivation, use the help of professionals who offer their training online (on YouTube or via an app). And remember - by sticking to the plan, you will not only burn unnecessary fat tissue, but also improve your fitness and well-being.
