In our last blog post we explored some exercises you can do to strengthen your body without gym equipment. In today’s post we are going to look at some exercises you can do to maintain good cardiovascular heath.
Jogging is a tried and true cardio workout that activates all the muscles in your body and maintains a high heart rate throughout. If you’re looking to lose weight, this is a great method, especially if you make your session longer than 45 minutes. Any cardio workout that exceeds 45 minutes puts your body into ketosis, which is where you start burning fat.
Some may suffer from joint pain, and if this is you, apart from taking omega 3s, you may choose to do a form of exercise that is easier on the knees.
Cardio in the Home
If you want to stay at home and still get a good cardio workout, we recommend the following exercises. You should start with a gentle warm up, which should include stretching your entire body.
Place your feet flat on the ground with one in front of the other and gently lean forward to stretch your hamstrings and calf muscles. Extend your arms out to your sides, horizontally, with your hands facing forward, and pull them back slowly. This will stretch your arms and chest.
Then extend your arms vertically, again with your hands facing forwards, and pull them back. Another thing you can do to warm up your upper body is chopping the air in front of you with your hands – swing your hand with your fingers outstretched from the inside to the outside, level with your upper chest, then change sides, then repeat the motion except this time level with your middle to lower chest. This can be done swiftly, and will raise your heart rate.
To achieve a cardio workout of above 45 minutes in the home, you will need to do several different exercises – try crunches, push-ups, squats, leg lifts, back lifts, and be creative and come up with exercises to work areas of your body that don’t normally get attended to.
As with any exercise regime, start slowly and gently, and over time, build up the intensity and repetitions. In a short time, you will have a healthier heart and a toned body. Enjoy!
And don’t forget, propolis can also help keep your heart and circulatory system healthy.