Regular aerobic exercise, such as sports, makes your muscles use oxygen more efficiently and strengthens your heart and lungs. Some people use weights. This concept is called resistance. This strengthens and increases the amount of muscle mass in your body by making your muscles work harder than they are used to. The following are the best cardio sports you should try.


You can burn from 200 – 500 calories in just 30 minutes of exercise, depending on your speed just by cycling. Cycling is an effective way to burn calories. For maximum burn of calories, make sure to add the proper resistance to increase the intensity and get the maximum calorie burn. A spinning class is awesome for an extra intense workout because they attempt to stimulate the difficulty of an outdoor bicycle course and are a great way to burn a lot of calories really fast and efficiently.


Running is also a good way to burn calories and exercise the heart. Jogging slowly for long distances will help condition your heart but is not as efficient in burning calories as the high impact workout. To match up to those levels, do sprints for about 20 or 30 minutes to keep your calorie burn going long after you have stopped running. This bridges the gap and covers for the deficiency of high impact workouts.


Rowing is an amazing cardio exercise that burns about 400 calories in 30 minutes. All the major muscle groups are worked and your core is strengthened. It can also improve coordination and increase body awareness due to its vigorous nature. No wonder gyms that are located far from bodies of water provide great workouts using the rowing machines.


Soccer requires constant motion. It is one of the most cardio-intensive sports around. Players move around the field quickly to control the ball.In between, there is sprinting and jogging, but these quick shifts are important and help to increase aerobic capacity and improve cardiovascular health. There is also improved coordination, flexibility and increased stamina. The sport also requires little equipment, so even beginners can go with the flow.


Ice Hockey is similar to soccer in that it requires constant motion. Hockey players are required to move around the ice at high speeds for 20 minutes, which is the duration of a period in regulation hockey. It improves flexibility, endurance and coordination in addition to boosting cardio. Field hockey also has the same benefits as ice hockey, for those that are not very comfortable cruising on ice. Read more.


Like soccer, field hockey and ice hockey, racquetball is a high intensity workout which requires constant motion. Sprinting around the court can help you burn over 400 calories in 30 minutes. Cardio tennis is another effect high-impact activity.


One striking similarity between the afore-mentioned 6 sports is that they require speed and a very high intensity, making them the perfect candidates for cardio. They help with fitness too. Why not get started with one of them today?…

Interval Training For Sports And Physical Fitness

International fitness training is slowly becoming one of the top ways that you can build endurance and increase your stamina as well also increase your flexibility. You can burn more calories during these physical activities, without pushing your body has to the expression of stress or exhaustion. Interval training and such training is it kind of low-intensity physical exercise in which there are periodic intervals of short but highly intense physical activities. This process will then alternate between though intensity and high intensity. You can feel free to start off with longer low intensity and shorter high intensity.

Interval Swimming

The first activity is called interval swimming. You can determine how many laps you can swim by clocking in the duration of how fast it takes you to take a lap. During the swim, you will not need to do the same swimming stroke but instead, focus on raising your stroke so that the work out raises your heart rate faster. For example, start with slow freestyle with a low-intensity stroke and then switch to a high-intensity phase for a while until your heart rate increases for a bit. There are no fixed rules about how one should go about doing swimming intervals, just try and measure it with your heartbeat and the pace of your strokes.

Interval Cycling

Interval cycling will also need to be planned either indoors or outdoors. This can usually be done indoors by using a program installed on the stationary bike. You’ll have to paddle fast at first and then slow down to a steady pace. Serve your intervals off with one minute of low intensity and then 30 seconds of high intensity. Check here.

Interval Rowing

An exciting way to change up your interval training is by using either a canoe or kayak to row. You can do your growing at intervals of either time or intensity. You can do them on either an indoor track or by rowing outdoors in a see you, pond, or lake. You will need to determine the direction of how low and high-intensity will need to fix the intervals and raise your heart rate. Do not strain yourself at first as this will lead to a less productive workout.

Interval Training

One of the last and most intensive types of interval training is kickboxing. The intervals will be performed during you punching a bag with high intensity. You will then switch to a low intensity and a store amount of kicks, punches, with your elbows and knees at full strength. Slow down for one or two minutes and do it at a moderate pace. You will need to practice your forms and make sure that you can keep up A decent pace. To help your workout, you can include the use of a more substantial and sturdier bag. Don’t try and stress yourself on kickboxing sessions of longer than 15 minutes.


Interval training can be one of the best ways to get productive work out in a short amount of time. Don’t limit yourself to just one activity is the skin be increasingly dull and will cause you to lower your motivation during workouts. You don’t have just to run; you can do all the above activities and switch it up now and then.…