Exercise is extremely important in maintaining and obtaining a healthy lifestyle. However, confusion comes into play when we see all the different types of exercises we can do, the number of machines with different resistant levels and speeds and the daunting weight rooms, it’s no surprise we’d opt out and just stay in the comfort of our own homes. Understanding which exercises are best for you is key to establishing an effective workout routine that you’ll be able to stick to.
The 15 Simple Exercises
Cardio is a great form of exercise, especially because it comes in so many different variations. So why is it good for your heart? Any exercise that gets your heart rate up will increase blood flow, and good heart health is essential in ensuring blood flow happens easily around the body to keep all your other organs with a sufficient amount of blood. In the first 15–20 minutes of cardio exercises, your body will tend to burn excess carbohydrates, but into longer durations, your body will start to burn off fat. This is not only great news for your waistline but it will also reduce the amount of stress on your heart. This stress reduction will make it less likely for you to suffer from any type of cardiac arrest, attack or any other cardiovascular problems. After a while of doing cardio, you will notice a massive difference in how you’re feeling—walking up stairs won’t be as strenuous, you’ll be able to rush for that bus or train without getting completely flustered and you’ll also find that you have more energy and are sleeping better.
Walking is a great way to start off a cardio programme. Don’t make it a leisurely stroll; make sure you’re moving quickly—a brisk walk is ideal. Make sure you get that heart rate up & build a bit of a sweat up! Start off between 15–20 minutes a day if you can. If this is too much or not enough, change it to suit your individual needs. Remember not to jump in too much too soon, take your time and build yourself up gradually.
If walking is too slow or easy for you, then you can try running or jogging. This will be sure to get your heart rate up! If you’re new to running, start off doing some interval work so you’re combining running and walking. Be sure to wear appropriate running shoes & if you can, try to run on grass first as it puts less pressure on your joints.
If running is too much and walking is to boring then give hiking a go! Climbing up and down those slopes and across different terrains will get your heart going and you’ll certainly have nice view to distract you from all the work you are doing. Make sure you have the right, supportive footwear, a map of the route you’re taking and bring plenty of water too!
Cycling is a great form of exercise and is exciting too with the places it can take you! Be sure to get your heart pumping again, you can do interval training on the bike too—just increase your pace or your gear for 30 secs–1 min then come back down to a lower level to rest and then do it again. Make sure you wear the required safety gear and use relevant traffic signals if you’re on the roads!
5. Rowing Machine
This is a sure-fire way to get your heart going and to burn fat. Rowing machines use the biggest muscles in the body: your legs and your back. So you can be sure that your heart will be working hard to get the blood flowing around your whole body. Be sure to strap your feet in properly, position yourself comfortably so you’re not putting so much stress on your back & remember to start off at a lower level to build yourself up—if you’re not sure you’re doing it right as a member of staff or a personal trainer & they’ll be happy to help!
For those of you who have sore or fragile joints, swimming is an ideal form of cardio as it doesn’t put any pressure on your joints. You could also try water aerobics if you don’t like the idea of swimming up and down continuously. Always be sure to pace yourself in the pool and to stay out of deeper water if you’re not a confident swimmer.
Skipping is a fantastic way to get your heart pumping. It will only take a short amount of time before you begin to feel tired if you’re not used to it. But the good thing is that you don’t have to do a whole lot to reap the benefits. Start off by doing it in intervals; 10–20 secs for no less than 5 minutes and then work your way up to doing it in longer sets.
While cardio will help get your heart going, strength training will ensure it stays strong. This type of training is to build and strengthen muscles and seeing as your heart is a muscle it seems logical that this would benefit it. Having a strong heart muscle will mean that it’s under less pressure to pump blood around your body and can work with ease to keep you alive. Strengthening the walls of your heart will make it less likely for you’re to suffer from myocardial ruptures, which is where the walls of the heart can tear due to thinning or weakness.
Planks are great; they’re a full body static workout. By using multiple muscle groups your heart will have to work to ensure they all get the blood supply they need. Aim for 30 sec–1 min. If a full plank is too hard, start off in an elbow plank position and be sure to keep your back and bum in line and parallel to the floor.
With or without weights squats will get your heart going. They’re extremely effective in burning calories which means your heart is working to do so! Be sure to keep your back straight and don’t let your knees past the tip of your feet when you bend.
Again it’s effective with or without a weight. Lunges are good for your abs because of the control in movement and balance but they also workout your legs which, as mentioned before, are one of the biggest muscles in the body and that means your heart is working hard to keep them moving! Remember to keep your back straight, moving slowly and fluidly with the motion.
11. Mountain Climbers
These are very effective but that also means they’re not easy! This exercise will work your core, your arms and your legs. Which is great news for your heart because it’ll have to work hard but so will you! Start off in a high plank position, then in alternating movement pull your knee towards your chest. Keep your neck neutral and your back and bum in line. Start off by doing 10 secs on 10 secs off for 1 minute until you get used to the motion.
12. Bicycle Crunches
This will work mostly your core, but you’ll be using you’re back muscles and legs too to keep the momentum. This will definitely build up your heart and keep it strong! Start off lying on your back, bring your legs up into a 90-degree angle and lift your shoulders off the ground with your hands behind your head. In one motion bring your left knee up towards your right elbow that will be moving across to meet it; do this on the other side and alternate between them continuously for as long as you can. Be sure to keep your neck neutral and extend your legs fully.
If you get the chance to go to the gym you can use whatever weight machine you like. Each should get your heart rate up & heart working which will mean it’s getting stronger. Be sure to read the instructions carefully and double check with a member of staff if you’re unsure and with you doctor if you’re unsure if you should use them.
Cardio and Strength Training Combined:
You don’t have to do cardio and strength separately; you can combine them and it’ll more than likely be just as good, if not better for you! These types of exercises will get your heart rate up just as you would while doing cardio but incorporate strength elements to build muscles and keep you fit and strong. It’s also a good way to burn fat too—all of which will increase the health of your heart and getting your waistline looking smaller!
14. Body-Pump Classes
This challenges all of your major muscle groups by using the best weight-room exercises such as squats, presses, lifts and curls. I can guarantee that will get your heart going and will work muscles you didn’t even know you had. It is a very convenient class and you’ll be glad you went! Make sure you use the appropriate weights and listen to the instructor to ensure you’re doing all the exercises correctly.
15. Circuit Training
I personally love circuit training, it’s so much fun. You do a variety of exercises which will mean you’re using different muscle groups and thanks to the different exercises it means the intensity will vary with each. This will mean your heart will work harder during certain exercises and this is what will help make it stronger and help you to burn fat! Make sure you listen carefully to instructions and again use the appropriate weights.