Our favourite cardio workouts that don’t involve running!
In the fitness world, it is hard to escape the word cardio. Cardio (short for cardiovascular exercise) is any exercise that brings your heart rate up, and keeps it up for a prolonged period of time. Cardio gained popularity because of its many benefits:
It is great way to work your heart, lungs and muscles
It can help regulate blood sugar and lower blood pressure
Strengthens your immune system
May help reduce weight
Aid sleep and reduce chronic pain
Most of the time, people associate cardio with running, because it gets your heart pumping quickly, works your cardiovascular system from the start and because it is very popular and easily accessible (you just need a pair of trainers and yourself).
But let’s face it, running is not for everyone, some people simply don't like it, for others it is too high impact as it can be hard on the joints. So by sharing our favourite ways to incorporate cardio into our lives, maybe you’ll find something new you want to try.
1. Rope skipping
No, skipping rope is not just for children! In fact, many adults took to rope skipping when the pandemic first hit in 2020, finding it a useful addition to their at home gym. Understandably so too! The brilliant thing about a skipping rope is it doesn't take much space while in use (or in storing either!) and can be used anywhere, outdoors or in - all you need is the rope and a pair of trainers. But for a little added support, you can always count on our Pro mats!
Many people wonder how effective it is, but as a whole body aerobic workout don’t be surprised if you are out of breath after a few minutes.
The versatility of skipping rope is one of its great benefits, you can skip for 3-5 minutes as a warm up for your workout, do a whole 20-30 minutes of skipping as your main endurance workout, or do 50-100 skips target as an interval cardio workout.
To begin with though, start a stopwatch and see how long you can jump at a consistent pace without needing to stop. You can go on from there!
2. Indoor rowing
Slightly less accessible than a skipping rope but very much a great cardio workout is indoor rowing. Rowing machines (or ergometers) are ubiquitous in gyms and fitness centres because they are quite a popular option for people who don’t like running but still want a good cardio workout. Even so, many people invested in a home indoor rower over the past two years, with companies such as Hydrow becoming popular.
To the surprise of many, rowing is a full body workout. While it does focus more on the upper body, you still use your legs to propel yourself at the start. Why not give it a try next time you hit the gym? Start off with 5minutes and see how you get on!
3. Cycling/ static bike
Okay so we all saw the hype for Peloton over the past couple of years as the demand for home gym equipment rocketed. And in fact, the demand for regular bicycles went up too. Because while cycling can get you from one place to the other in a more sustainable, affordable way, it is also a great cardiovascular exercise. No wonder why many people choose to cycle to work!
As a cardio exercise though, it is very popular amongst gym goers as it is for those working out at home because it is really effective at getting your heart pumping. Cycling works your cardiovascular system, helping you burn calories and work your lower body. There are also a variety of ways to enjoy it, be it just as a warm up on a stationary or watt/air bike, or a spinning class, or a long cycle over the weekend.
4. Tennis
If you like to workout with friends and family, tennis is a great way to get some cardio in while also having fun. Yes, technically this involves running, but it certainly doesn't feel like you are out for a run.
Granted, this is a very weather dependent sport, but even if it is cold as long as it is dry outside you will warm up quickly as you play! Tennis uses both your upper and lower body, getting a full aerobic workout whilst having fun. In fact, by playing with friends or family you might even be forgiven for being surprised the next day if you wake up feeling a little sore.
Not sure where to start? Well you will need a racket and tennis balls but most boroughs have local tennis courts that are easily accessible, whilst some gyms might also include tennis courts access with your membership. Alternatively, you can always take it beyond the court and use some paddles in the park or beach!
5. Swimming
If you want one workout that uses every single muscle in your body, you’ll be hard pressed to find a better one than swimming. It is also a great option for most people because it is less attritional than running or contact sports, so it is easy on your joints, and all you need is a swimsuit and potentially goggles/swim cap. Again, most boroughs will have a local pool or lido, but over the pandemic we have seen many take advantage of open water bodies and go to the river, or sea - even in winter!
If you are a beginner, please get in touch with your local swim club for swimming lessons, or pool classes before attempting to dive in with the open water crowd - particularly if you don't know the area or currents.
So what do you think? As the weather starts to warm up, why not give these a go and try something new!
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