cardiovascular fitness

The Best Cardiovascular Fitness Exercises for a Healthy Heart

When it comes to cardiovascular fitness, you don’t have to turn to run on the treadmill or even lift weights in order to get the most benefit. In fact, there are plenty of exercises that help you get fit and healthy that don’t require any equipment at all—and can be done just about anywhere, including at home.

we’ve compiled the best cardiovascular exercises ideas that will keep your heart healthy as well as burn calories, also,

In order to reduce your risk of heart disease, one of the most effective things you can do is increase your cardiovascular fitness level. Cardiovascular workouts improve your endurance and your ability to take deep breaths.

They can also lower your resting heart rate, which indicates that your heart has become more efficient at pumping blood through your body.

Cardiovascular fitness is the general physical fitness of the cardiovascular system, which consists of the heart and blood vessels. One of the most important measures of cardiovascular fitness is VO2 max, which measures a person’s maximal oxygen consumption during exercise.

For anyone who wants to improve their cardiovascular fitness, it’s important to choose your exercises wisely — just any activity won’t cut it, For best results, stick with these cardiovascular exercises for a healthy heart.

How long should my workout be?

To reap these heart benefits, workouts need to be long enough. A recent study of cardio exercise, published in Circulation, found that 15 minutes of daily vigorous cardio had almost as much benefit as 50 minutes three times per week. But your workout should last at least 30 minutes to get real benefits.

If you are new to exercise or have been sedentary for some time, start with 10-minute workouts and build up from there. Some people find it helpful to split their workout into two short sessions: one early in the morning on an empty stomach and another late afternoon after work. Both will improve health and help burn fat.

Related: The Effective Best Time to Workout for Weight Gain

Try cardio exercises such as jogging, cycling, swimming, or using an elliptical machine to burn calories and lose weight safely. You can also try interval training—alternating between high-intensity bursts of activity (such as running) with lower-intensity intervals (walking).

An ideal session would include 30 minutes of aerobic activity followed by moderate strength training. Doing both types of exercise each day will help improve fitness levels quickly. Here are list

Walking: Cardio Exercises

cardiovascular fitness
(Credit: Getty Images)

In light of how many sedentary people there are in our world, it may come as a surprise that walking is one of the best cardio exercises you can do to strengthen your heart. Exercise physiologist Brian McFarlin writes that walking not only helps lower blood pressure and cholesterol but also reduces our risk of getting diabetes.

What’s more, walking just 30 minutes every day has been shown to reduce symptoms of depression, especially when done outside in natural light and air. One study published in the British Journal of Sports Medicine found that women who walked at least three times per week had less anxiety and depression than those who didn’t walk. Walking has even been proven effective in battling dementia—especially among seniors with memory issues.

Jogging: Cardio Exercises

cardiovascular fitness
(Credit: Getty Images)

If you’re looking to lose weight, jogging is one of the best cardio exercises that you can do. This form of exercise helps burn calories and gets your heart pumping and it’s an excellent way to increase your stamina over time. Plus, it has been linked to improved cognitive performance in some individuals, as well as helping reduce stress levels throughout your body.

Jogging is also a great way to help get outside and enjoy some fresh air on a regular basis. Overall, jogging is one of my favorite cardio exercises due to its incredible health benefits, which include increased endurance and lowered risk of heart disease in later years.

Running: Cardio Exercises

cardiovascular fitness
(Credit: Getty Images)

One of the most popular cardio activities, running is actually one of the best ways to improve your health. By regularly completing distance runs, you can train your heart and lungs to work more efficiently together, which will make you less susceptible to disease and help your body repair itself after an injury.

Related: Get Fit at the Gym and Reap the Surprising Health Benefits

Start slow if you’re new to running and gradually build up stamina by gradually increasing your run time. Wear supportive sneakers and keep an eye on your posture; maintain proper alignment from head to toe at all times during activity.

Cross country skiing: Cardio Exercises

cardiovascular fitness
(Credit: Getty Images)

Exercise is a cornerstone of cardiovascular health. Regular cardio exercises, such as brisk walking or running, can help you keep your weight in check while also reducing your risk of heart disease and cancer. One type of cardio exercise that might not be on your radar is cross-country skiing.

If you live near snow and are looking to engage in regular cardio exercises without expending much effort, cross-country skiing may be an option worth considering. The heart-pumping effect from cross-country skiing isn’t just about trying to break out into a sweat; it’s largely about burning calories.

Skating: Cardio Exercises

cardiovascular fitness
(Credit: Getty Images)

When done correctly, roller skating is one of the best cardiovascular fitness exercises you can do. It’s low impact but high on intensity. This sport requires stamina and endurance because of how active your legs are while doing it. As far as the heart rate goes, an average skater will burn between 600-800 calories per hour.

A full-body workout, roller skating burns just about every muscle in your body including hamstrings, quads, calves, and glutes while strengthening core muscles too! If you’re looking to get great exercise without breaking too much of a sweat or killing yourself at boot camp…then roller skating may be right up your alley!

Rowing: Cardio Exercises

cardiovascular fitness
(Credit: Getty Images)
If you’re looking to get fit and move your body in a new way, rowing is an excellent option. A study found that overweight or obese women who performed high-intensity interval training on a rowing machine, three times per week for 12 weeks, increased their cardiovascular fitness levels and lowered their blood pressure more than those who just followed standard exercise guidelines.
Rowing can help burn calories and build muscle—in as little as 10 minutes! It also has great benefits for bone health because it challenges all of your major muscle groups. Start by leaning back slightly with your feet firmly planted on each side of the footrests, knees bent at 90 degrees, and torso upright.

Swimming: Cardio Exercises

Swimming cardio exercises
(Credit: Getty Images)
Swimming is one of the best cardio exercises. It strengthens muscles, keeps your heart healthy, and burns calories effectively. If you want to swim efficiently, it’s important to kick fast and in good form. Fast swimming will help you burn more calories with less effort and make your swim workouts more effective.
Swimming is an exercise that works every muscle in your body; it’s also a fantastic way to relieve stress. Consider adding swimming to your weekly routine as part of an overall healthy lifestyle that includes plenty of fresh produce, lean protein, and quality sleep time every night!

Cycling: Cardio Exercises

cardiovascular fitness
(Credit: Getty Images)
Cycling—or cardio on a stationary bike, if you don’t have easy access to a gym—isn’t only an efficient way to lose weight; it also strengthens your heart and improves your cardiovascular fitness. Doing just 30 minutes of cardio on two non-consecutive days per week will help you strengthen your heart, burn calories, and lower blood pressure.
Plus, sitting down while cycling means it’s more likely that you’ll maintain good posture while pedaling, which is key when preventing back pain. Avoid placing too much emphasis on certain muscles or working out specific areas of your body when cycling. Instead, focus on getting your heart rate up and riding with good posture so that no one can see what parts of your body aren’t toned!
Biking in general is also great because it doesn’t require any special equipment and anyone can do it—regardless of age or physical ability. Whether you cycle to work every day or just like to hop on your bike to get some fresh air, biking helps improve cardiovascular fitness as well as strength training and flexibility (though it won’t give you a killer booty).
Finally, don’t let cardio intimidate you: If possible, try to do intervals where you push yourself harder than normal (for example, going faster than usual) followed by periods where you go at an easier pace. This will keep things interesting without adding too much extra time to your workout!

Water Aerobics: Cardio Exercises

Water-Aerobics cardio exercises
(Credit: Getty Images)
Water aerobics is an incredibly low-impact exercise that builds stamina and cardiovascular health. When performed regularly, water aerobics can help tone muscles, build strength and burn calories, which can lead to weight loss. Plus, it’s easy on joints and doesn’t put any strain on bones or tendons.
As long as you can swim (or use a flotation device) you can enjoy all of these benefits without putting added stress on your body. Consider adding water aerobics to your weekly routine—you may be surprised at how much stronger and healthier you feel! What exercises are best for your heart? Water aerobics:
A review of literature from 2012 found that swimming, in particular water aerobics, was one of three types of cardio activities found to have significant effects on both physical fitness and mental well-being.
Additionally, a study published in 2010 by Harvard University researchers discovered that high-intensity training could reduce risk factors associated with heart disease and stroke even more than moderate-intensity training.
For example, after just four weeks participants who exercised at 80 percent, maximum capacity saw increases in their aerobic capacity by 10 percent while those who exercised at 60 percent max only saw gains of 4 percent.

Tennis: Cardio Exercises

cardiovascular fitness
(Credit: Getty Images)
This cardio exercise is not only fun, but it strengthens your heart, increases agility and coordination, and burns plenty of calories. What’s more, you can play almost anywhere—you don’t need to join a club or buy expensive equipment.
Some people say you should use heavier rackets that weigh as much as 8.8 ounces (250 grams) when playing tennis in order to get the maximum aerobic benefit. Other experts suggest using lighter rackets weighing between 4 and 7 ounces (110-200 grams) if you want to increase arm muscle strength instead of focusing on aerobic benefits.
Regardless of your goal, tennis is a great exercise and will work your upper body in addition to your lower body and core muscles. So grab some friends, get outside, and start rallying.


While it may be hard to decide which cardio exercises are best for your heart, there is one thing that’s easy: The number of hours you spend watching television is just not healthy. If you sit too much each day, particularly in front of your TV set, it could be taking years off your life and even causing heart disease.
Instead of parking yourself on the couch every night, get up and take a walk around your neighborhood—or challenge yourself to do 10 pushups while you watch TV at night. Even those small changes will make a huge difference in how healthy you feel when you wake up tomorrow morning. Take care of your heart today by using these cardiovascular fitness exercises for a healthy heart!

Leave a Comment

Your email address will not be published. Required fields are marked *