7 cardio exercises that can extend your life, according to science
Training feels good. A rush of endorphins alone is enough to motivate you to hit your favorite gym or jog. But endurance sports, provided you do them regularly, have another advantage: they can extend life. An endurance session trains your cardiovascular system, which positively affects your heart's long-term health.
The topic of heart health concerns us all, as cardiovascular disease is one of the leading causes of death worldwide. However, according to some scientific findings, the risks of heart attack, stroke, etc. can be reduced by performing regular cardio exercises. To get these benefits, you'll need to do at least one of these seven cardio exercises on a regular basis.
1 - skipping rope
Skipping is definitely one of the most underrated cardio exercises ever: It's so much more than just a kid's playtime activity. Not only do you need very limited equipment to get started right away, but you can revitalize your cardiovascular system in no time!
In a study published by the American Society for Health, Physical Education, and Recreation, scientists claimed that just 10 minutes of skipping a day is enough to make a significant impact on heart health.
At the same time, training also stimulates fat burning: according to Harvard Medical School, a person weighing about 56 kilograms should be able to burn 300 calories in just 30 minutes of jumping rope . The more you weigh, the more calories you burn.
Do you still have little experience in jumping rope? Start slowly until your feet, ankles, and legs are accustomed. And don't forget that it's exhausting: Instead of jumping for 10 minutes in a row, divide your exercise into several periods of 30 seconds to 1 minute, taking short breaks between sets.
2 - boxing
There is a good reason why more and more people are doing boxing: the sport is indeed an excellent whole-body workout that provides stability to the core muscles, trains the legs and also strengthens the arms. Boxing is also one of the most effective cardio exercises.
Since it is not only in formal boxing that intense phases (recovery in the ring takes three minutes) and short rest periods follow each other, this sport has been classified as interval training and is particularly
good for the heart. Training that alternates between exertion and relaxation ensures that the heart pumps blood to the muscles with particularly high resistance. As a result, the heart muscle becomes stronger and larger, and the risk of developing cardiovascular
diseases decreases. In a study conducted at the University of Texas, boxing training performed by patients with mild hypertension resulted in their levels returning to normal after only 6 weeks.
If you organize your training in the same way as fighting in the ring, that is, alternating phases of high intensity and short rest periods, you can not only strengthen your heart, but also quickly get rid of 500-
800 calories per hour, because your metabolism works at full speed. You can also increase your coordination and interaction with this training. At the same time, don't overlook a drop in frustration with each sandbag hit. So feel free to let go of all the stress and anger accumulated during your next training session!
3 - bike
Depending on how much force you put on the pedals while riding a bike, cycling not only pushes your cardiovascular system to a certain point, but it's also the ultimate calorie killer. It also strengthens the muscles of the buttocks, thighs and calves and tones the entire torso. You can cycle outdoors as in the gym.
Studies show that people who ride cycling have a lower risk of heart disease because their heart muscles are stronger and their resting heart rate is lower. So cycling is one of the cardio exercises that can extend your life and make you fit into old age.
Cycling at a moderate pace can burn about 200-600 calories. If you want to burn more, you can increase the intensity as you wish depending on your personal training level, either by incorporating inclines into your course or by changing the speed.
4 - swimming
Swimming is a true fountain of youth for the heart and benefits the whole body. If you want to burn a lot of calories (about 200 to 500 calories per hour, depending on your swimming style) and strengthen your cardiovascular system while protecting your joints, choose cold water jumping.
When you swim, the heart has to pump harder than usual, but it gets stronger because the heart's volume increases while the heart rate decreases. According to a study published in the "American Journal of Cardiology", blood pressure decreases, and the muscles of the
trunk and respiratory system are trained. Ideally, it is recommended that you perform your cycles two to three times a week to keep your cardiovascular system working properly. There are so many good reasons to get your swimsuit ready right away and get started today, right?
5- HIIT Training
High-intensity interval training (HIIT) alternates between short and intense training units with rest periods. This makes HIIT a complete high-intensity workout that not only burns fat, but also has a positive effect on the cardiovascular system and thus can significantly
improve heart health. This is evidenced by the results of a meta-analysis published in the "British Journal of Sports Medicine".
The difference between traditional endurance training and HIIT is your heart rate. In a classic cardio workout, you try to reach between 50 and 70% of your maximum heart rate. When you practice HIIT, you are looking for a higher rate. If you really push yourself, you can
reach a maximum heart rate of 90%. This is a lot of pressure on the body, but only for less than a minute. The positive results of a high heart rate are impressive: intense training allows the body to
transport more blood and oxygen. Thus some processes that have a positive effect on heart health are triggered: lowering blood pressure,
6 - running
When you run, your heart rate and respiratory rate rise, your lungs carry more oxygen to your heart, which increases your heart's volume and decreases your resting heart rate, all of which are linked to long-term heart health.
A study published in the "Journal of the American College of Cardiology" provided the evidence in black and white. According to scientists, regular running sessions are associated with a 45% lower
risk of death from cardiovascular disease. According to the study, you can get these benefits no matter how long, how fast, or how often you run. An interesting side effect: a reduced risk of cancer, stroke and diabetes.
7- Climb the stairs
You've probably heard it before, however we're happy to tell you again: Take the stairs instead of the elevator whenever possible. Because anyone who climbs stairs not only trains their back side (hello beautiful buttocks!), but also benefits from extremely positive effects on heart health.
Researchers from the University of Geneva were able to prove this in a study. Study participants, who previously had relatively sedentary lifestyles, used the stairs instead of the elevator for 12 weeks. During
this time, the number of covered floors increased continuously. The result is amazing: heart rate and lung capacity improved significantly, and blood pressure and cholesterol levels were reduced in all subjects observed.
If you want to make climbing stairs more difficult, go up several stairs at once or make a lunge with each step.