Cardio exercise is one of the most important things you can do for your body, whether you want to lose weight, burn fat, or generally improve your health. You can use machines like a treadmill or an elliptical trainer, or you can create your own workout at home with a variety of cardio exercises like jogging in place, jumping jacks, or burpees. Anything that gets your heart rate into your target heart rate zone will work, but there are some workouts that give you a little more bang for your buck.
There's no "right" cardio exercise, and the best choice for you is the one that is the most challenging, but that you can perform safely and enjoy. Exercises that intervals and circuits can help you get the most bang for your time spent.
Muscular endurance refers to the ability of a given muscle to exert force, consistently and repetitively, over a period of time. It plays a big role in almost every athletic endeavor. You might think of muscular endurance as stamina.
Long-distance running is a sport that requires muscular endurance. During a race, a marathon runner’s body performs the same movement and stride, over and over again. This requires their muscles to have an advanced level of endurance to avoid injury or extreme fatigue.
But you don’t need to train for a marathon to improve your muscular endurance. For the average person, it can be as simple as doing pushups until failure. This means doing one movement repetitively, with good form, until you can’t perform it anymore.
And you don’t have to be an athlete to benefit from increasing your muscular endurance. As with other types of exercise, muscular endurance training can increase your energy levels, help you sleep better, and improve your overall health. It can even improve your mood.
Take two 5 to 10 pound dumbbells and hang them at your sides. Soften up your knees and engage your core. Curl the dumbbells up to shoulder height, turn them out and lift them all the way up over your head for an overhead press. Bring them back down to your starting position with controlled movement. This move engages your biceps, shoulders, and triceps. Do three sets of 15 reps each.
This move engages your rear delts, the muscles at the backs of your shoulders. Bend your knees a little bit, and move the dumbbells outward in a flying motion until your arms form a straight line across. It's very important that your palms are facing your body and not each other. Bring the dumbbells back down and repeat this motion. Do 8-10 reps
Bring your elbows up to just below shoulder height with one dumbbell in each hand. Open up your arms into a field goal position, stretching them back to activate your shoulder blades. From there, drop your forearms down so that they are parallel to the ground before lifting them back up into field goal position and closing them in front of your face. Repeat 10 times while keeping your elbows up and your core engaged.
Put your arms up above your head with a dumbbell in each hand. Drop your hands down behind your head and slowly lift them back up. This move is a double whammy on your triceps so you will feel the burn. Keep your elbows close to your ears when repeating the motion, and, again, keep your core taught as you do this movie. Do 10 reps.
Regardless of where you fit on the fitness spectrum, effectively training the core comes down to the three planes of motion: frontal, sagittal, and transverse. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss.
Kneel on the floor and hold an ab wheel Opens a New Window. beneath your shoulders. Brace your abs and roll the wheel forward until you feel you’re about to lose tension in your core and your hips might sag. Roll yourself back to start. Do as many reps as you can with perfect form and end the set when you think you might break form.
Lie on your back, knees bent at 90 degrees, and raise your arms straight overhead, keeping them pointing up throughout the exercise. Sit up halfway, then steadily return to the floor. That’s one rep.
Load the barbell Opens a New Window. with 10-pound plates Opens a New Window. and kneel on the floor behind it. Your shoulders Opens a New Window. should be over the bar. Brace your abs and roll the bar forward, reaching in front of you until you feel your hips are about to sag. Roll yourself back.
Grasp the barbell Opens a New Window. near the very end again—this time with both hands. Stand with feet at shoulder width. Swing the bar to your left, pivoting your feet as needed, then swing to your right.
Lie back on the Swiss ball Opens a New Window. with feet shoulder-width apart on the floor. Your lower back should be supported by the ball. Place your hands behind your ears and tuck your chin. Curl your body up off the ball until you’re sitting up.