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Cardiovascular activity, often known as cardio or aerobic exercise, is vital for optimum health. Your heart rate increases, causing your blood to flow more quickly. This delivers more oxygen throughout your body, which keeps your heart and lungs healthy.

You can minimise your risk of developing chronic diseases, lose weight, and sleep better by engaging in regular cardiac exercise.


If you are new to fitness or if it has been a while since you last exercised. Depending on your exercise level and current state of health, you need to contact Health Care Practitioner if you have 

Diabetes, Hypertension, Heart Condition, Congenital Health issues, Lung and Arthritis conditions, Current or Previous Injuries.


1 hr of Cardio Fitness workout plan includes 10 mins of Warm up exercises, 10 mins of Low intensity exercises without machines k

It's crucial to warm up before beginning your workout. By gradually boosting blood flow to the muscles, this helps your muscles get ready for more strenuous activity, which can help reduce the risk of injury. Additionally, it prepares your body by gradually raising your heart rate. Spend 5 to 10 minutes stretching the muscles you'll be working during your workout while moving at a low intensity. 

Start with simple activities that are low intensity exercises such as brisk walking, high knees, butt kicks Lateral Shuffles, Standing Oblique crunch, Toe taps, etc.  As you become accustomed to cardio, you'll begin to increase your pace so go with moderate intensity exercises such as Jumping jacks, squat jumps, standing alternating toe touches, Lunge jumps, Box jumps, Plank Jacks,  a quick walk, a quick jog, or even dancing to music are all excellent exercises. Later as you build endurance go with high intensity (so you can work out for longer periods of time). (so you get your heart pumping and do more vigorous activity) such as Mountain climbers, Plank ski hops, Diagonal jumps, Rotational jacks, Burpees, Inchworm crawl,  cycling, swimming, and on gym equipemnts such as treadmill, Spin bike, elliptical bike,etc.

Spend another 5 to 10 minutes cooling down after your workout, this time gradually lowering the speed, moving with low intensity, and extending the muscles you just utilised.


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