Cardio Course Online For Free tutorial With Certificate

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Lessons | 38

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Free Cardio tutorial, Doing a quick cardio workout at home is more accessible than you might think. It is efficient, offers convenience, and you may even save money. Luckily, a good cardio workout doesn't have to require a ton of space or fancy equipment. With a little creativity, you can put together a fitness routine that includes a wide range of effective cardio exercises to build muscle, burn calories, and feel better. Below are some home cardio exercises you can do anytime, anywhere. People do not need a lot of equipment for cardiovascular exercise. Instead, they can take part in cardio training at home by working their own body weight. The American College of Sports Medicine recommend people engage in 150–300 minutes of moderate physical activity a week. The following exercises allow a person to perform cardio almost anywhere, such as in their home, public park, or outdoor space. People can choose the exercises that suit their current fitness level. They could also move on to more difficult movements over time as their fitness improves. Best cardio exercises to do at home Shunevych Serhii/Shutterstock The following are calorie-burning exercises that a person can do at home with minimal equipment. These exercises can form a cardiovascular exercise program. For example, a person could do each exercise for 45 seconds to 1 minute, rest for 30 seconds, and move on to the next set. As their fitness levels increase, people may wish to perform these exercises in circuits. To perform circuits, a person completes 30–60 second rounds of each chosen exercise in succession before resting for 30–60 seconds. They then perform the entire course again, as many times as they prefer. Beginner Beginner exercises do not require previous experience of physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability. Marching in place Marching in place can elevate the heart rate, making this exercise a suitable choice for a warm-up or single cardio activity. To increase the intensity, a person can increase the speed they march or raise the knees higher. Single leg stand This exercise works the abdominal muscles. To perform: Start with the feet together or no more than 3 inches (in) apart. Bend the knees slightly and lift one leg 3–6 in off the floor. Hold this position for 10–15 seconds and return the foot to the floor. Repeat for the opposite leg. To increase difficulty, a person can lift their leg higher off the floor or jump from one leg to the other more quickly. Jogging in place Jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity. To perform, bounce lightly from one foot to the other. At the same same, swing the arms from side to side. Air jump rope The air jump rope requires a person to “swing” an imaginary jump rope in the air. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine.