When we think of cardio, running is often the first thing that comes to mind. Running is a great form of exercise, however, it isn’t the right solution for everyone. From beginners who haven’t built a base of strength yet to those with arthritis, high impact movements like running aren’t a good fit.
Cardio, by definition, actually means “from the heart.” Therefore, from an exercise perspective, it is anything that gets your heart rate up. This means there are plenty of low- or no-impact activities you can do to accomplish this goal. Make cardio easier on your knees while still benefiting your heart with these five moves.
Walking is a great form of cardio that we already know how to do, but you have to do it briskly or find a way to push yourself. The heart is a muscle and, like your biceps, gets stronger only with challenge. Make your walk more challenging by increasing the incline on the treadmill or wearing a weighted vest on your outdoor walks.
Dance lets you sweat and de-stress. Have you seen the transformations on Dancing with the Stars? If ballroom isn’t your thing, try a hip-hop or swing class. You can always crank up your favorite tunes and get crazy in your living room.
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Remember that old mini trampoline that was in your house growing up? It’s time to dust it off for a fun, heart-pumping cardio workout! I love to use mini trampolines with clients that I train- especially for those with bad knees. Unlike jumping on the ground, trampolines offer a soft, flexible impact that’s gentler on the joints. I also like that a trampoline is easily portable and can be moved to wherever you want your workout to be whether it’s inside, outside, or even right in front of your television.
Here’s a super simple trampoline workout that works muscle groups throughout the entire body. These five simple moves will work your quadriceps, glutes, abdominal muscles, triceps and shoulders – just to name a few. Start with a 3-5 minute warm-up of basic bouncing at an easy pace and then move on to the circuit below. Perform each exercise for 30-60 seconds with a quick break for rest before moving on to the next exercise. Repeat the circuit 3-5 times and cool down with 3 minutes of basic bouncing, followed by stretching.
1. Low Bounce – Stand on your trampoline with your feet a little wider than your hips and toes slightly turned out. Lower yourself into a squat position (keep your knees aligned with your toes) and bounce quickly. Bring your feet closer together for more intensity.
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The Fitness Trampoline is a product developed by JumpSport that can add some uniqueness to your at-home workouts, or even expand the class offerings at your gym.
This piece of equipment includes workout DVDs hosted by Kathy Jo Burgett with KB Fitness. So no one is just jumping up and down, there’s a pretty legit workout that takes place. The trampoline and corresponding DVDs can be bought online through JumpSport’s website. Each DVD focuses on something different such as core, strength, cardio, and one for all of the above. If you’re someone who would like to be involved in all of these different workouts, a DVD can be purchased that contains all of the fitness trampoline workouts.
Each session lasts between 15-30 minutes so it’s great for those on a time crunch. The workouts focus on core, cardio, strength, or basic, which is a combination of all of those. We recommend that to get the most out of your time on the trampoline. Each workout session can be a little different so that you’re working something different each day. A great feature of these videos is the option of three different difficulty levels to follow – one for beginners, intermediates or more advanced. This concept enables users to start on the beginning level and work their way up to higher levels after they’ve made improvement.
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