Beyond the usual cardio benefits, jumping rope can improve your proprioception (aka body awareness), agility, and hand-foot coordination.
#CARDIOVASCULAR ENDURANCE EXERCISES EXAMPLES HOW TO#
How to do it: If you’re new to jumping rope, start with a goal of a set number of minutes or number of reps.
Just move!īefore you know it, you’ll have been dancing for 30 minutes, an hour, or more - it’s the most fun you can have while exercising!ĭuration and frequency: 20–60 minutes, 2 or 3 times per week Jump rope You get to turn on your favorite music and dance your heart out - in the privacy of your bedroom, if you choose. How to do it: Dancing is the perfect aerobic exercise for people who hate working out. Work your way toward your goal by adding 500 to 1,000 steps to your daily tally every week until you hit your desired milestone.ĭuration and frequency: 30–60 minutes, 2 or 3 times per week Dancing Set a goal - 10,000 steps per day, 1,000 more per day than you averaged last month, or whatever works for you - and hit the pavement. Use the step counter on your phone or a fitness tracker to monitor your steps.
Squeeze in a few brisk 10-minute walks before and after work and at lunchtime or carve out time for longer walks. How to do it: When you pick up the pace to get your heart pumping, walking is awesome aerobic exercise because you can do it just about anywhere without looking like you’re working out. How to do it: If you’re new to running, start slow and alternate walking and running for 1 minute at a time - and don’t forget to cool down and stretch! Aim for shorter sessions a couple of times a week at first, and then add more as you get stronger.ĭuration and frequency: 20–60 minutes, 2 or 3 times per week WalkingĮquipment: Sneakers with good ankle support
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