CARDIO MOVES HAVE FULL BODY BENEFITS

By Hunter Harrell

Whether a person wants to breathe easier when hiking for a scenic view, or shed a few pounds before bathing suit season, aerobic exercise can be a useful tool. Aerobic exercise, aka cardio, uses repetitive contraction of large muscle groups to increase the heart rate. According to experts, it is the most significant exercise for the cardiovascular system, which includes the heart and blood vessels.

• strengthen the heart and blood vessels.

• improve the flow of oxygen throughout the body.

• lower blood pressure and cholesterol.

• reduce the risk for heart disease, diabetes, Alzheimer’s disease, stroke and some kinds

Recreational activities, such as walking, biking and swimming, boost the health of the heart, lungs and circulation. While some activities may not be as accessible in the winter time, there are simple ways to stay in shape. Even in cold weather, individuals can turn up the heat with these cardio moves.

RUNNER’S SKIP

After stretching, warm up with this variation of a lunge and jump. Begin in a low lunge by placing the right foot forward and the left foot back with fingertips on the floor for balance. In a smooth movement, bring the left foot forward, and bring it toward the chest with a small hop on the right foot. As you land, slide the left foot back behind you again. Repeat the motion, then alternate to the other side. This move improves balance and strengthens the lower body in addition to providing cardio benefits.

Plyo Jacks

Jumping jacks are key to any classic cardio workout. Add a challenge by incorporating a variation to work the legs and glutes too. Stand straight with feet together, then squat slightly and push off the ground. Do a regular jumping jack in the air, bringing the feet back together to land, squat and repeat. This is a great exercise for short and quick bursts of cardio activity.

Speed Shuffles

A simple side step, like one you might perform in a line dance, can raise the heart rate, increase balance and strengthen the lower half of the body. First, make sure you have enough space to move side to side. Begin by planting feet directly beneath your hips. Slightly bend the knees, but keep the back straight and the core tight. Move to the right using small, controlled steps before adding speed. By moving to the side, this workout engages different muscles in the hips and pelvis. To up the intensity, pick up the speed and increase squat depth, or add a resistance band around the middle of your thighs.

Burpees

While burpees may be the bane of some, the exercise improves circulation and strengthens the heart and lungs. The burpee is a quick movement that is similar to a push-up combined with a jump squat. Start with the body in a push-up position, keeping the back straight. Push off the balls of the feet to bring the knees into your chest and land in a squat position. From the squat position, jump up then squat again before placing hands back on the floor under the shoulders. Do a frog kick to move the legs back into the starting position, and repeat. Add dumbbells or a bosu ball to increase intensity.

Mountain Climbers

Start in a plank position. Alternate bringing each knee toward the chest and back to the plank position. To up the intensity and work more core muscles, add a twist. Bring the left knee toward the right elbow, then the right knee toward the left elbow. Alternate as quickly as possible while keeping the core tight, back straight and hips in place.