Cardio training at home - the most effective exercises

What should you know about cardio training at home?

Before doing cardio workouts at home, it is worth paying attention to a few important principles that can ensure their optimal effectiveness. Firstly, these are exercises that are designed to stimulate the heart and strengthen its endurance. This in turn translates into a much better distribution of oxygen in the body - better oxygenation of tissues determines a higher level of their effectiveness, e.g. muscles can work much longer and are more resistant to fatigue during training.

More favourable oxygen transport in the body is just one of the positive consequences of regular cardio training at home. In addition to this, it is worth mentioning the beneficial effects on:

• improving well-being
• increasing the metabolic rate
• controlling normal body weight and burning body fat
• general improvement of physical fitness and functioning of the respiratory system
• reducing the risk of cardiovascular disease (e.g. atherosclerosis, hypertension)
• shaping a slim body and making the gained muscle mass more visible

Secondly, cardio workouts should be sufficiently long and done regularly. Whether you exercise at home or in a professional fitness club, the duration of a single session should be at least 30 minutes. The frequency should be at least 3 times a week. This is the only way to ensure the most effective impact of physical activity on the organism in order to increase the metabolic rate and activate the processes of reduction (burning) of accumulated fat tissue.

The third and most important consideration is the level of intensity. Excessively strenuous cardio training can significantly reduce the effectiveness of working on your fitness. Moreover, excessive fatigue will hamper effective regeneration and can demotivate you to continue training. Exercises should be performed at approximately 60-70% of your HR max - then your cells will be optimally oxygenated and your body will effectively burn fat.

What are the most effective exercises for cardio training at home?

Most people associate cardio training with intensive running on a treadmill or the use of an elliptical trainer. However, nothing prevents you from doing it at home as well. Here is a list of the most effective exercises that will be a great way to stay in shape within your own home:

• jumping jacks
• jumping rope
• squat jumps
• boxing in place
• air bike while lying on your back
• mountain climbers

Performing the above exercises in the form of a station circuit will be a very good solution. This way, there is no boredom and the body will be able to engage the body in a comprehensive way.