I Love My Body / Cardiovascular Exercises".
Cardiovascular Exercises.
Good morning to all my fitness loving friends and to all adept readers of my blog. As part of my engagement with the first week of season 23 learning challenge, I will be taking you through a few programs designed to train your body's cardiovascular system.
Cardio what!
Cardiovascular system, Look at it as a network of roads inside your body, a complex network of blood vessels and organs that transports blood, oxygen, and other things around the body. The heart and longs are important organs in this network which is also called the circulatory system.
Cardiovascular exercises are activities you engage in with the intention of optimizing the working of your body's cardiovascular system, teaching it efficiency and endurance.
Importance
Cardiovascular exercises make your heart work at its best. The exercises give your blood flow the correct amount of pressure to help unclog your circulatory system, resulting in better health and longevity.
It helps in weight management by burning away excess calories and also helps you know exactly how much stress your body can take. It can improve your mood and manage your mental stress levels.
Examples of Cardiovascular Exercises.
To get your heart, longs and other vessels in to the overdrive mode, you will have to get involved in one or more of this activities.
Running:
Stationary running at one place or on a treadmill, Jogging, sprinting at high speed, or distance running or marathon race are good examples of running as a form of aerobic exercise.Cycling:
Riding on a bicycle be it stationary cycling, cycling on the road, or mountain biking will put your body in the overdrive mode.Swimming:
Swimming is a collection of aerobic exercise that practiced in water, it includes lap swimming, water aerobics, or your normal recreational swimming.Brisk Walking:
You can achive this by simply walking faster than your normal walking speed. Walking quickly can be done stationary on a treadmill or outdoors.Dancing:
I love dancing and high-energy dance styles, such as Zumba or Hip Hop will activate your cardiovascular system.Jumping Rope:
A high-intensity cardio exercise using a jump rope with a basic jump making single or double unders. You may use the alternate foot jump or a side-to-side jump.
Running in place and Aerobic dance steps
For this week, I will be emphasising on running in place and aerobic dance steps.
Running in place
Running in place is a form of aerobic exercise that mimics the notion of running while staying in one spot without moving forward.
To achieve this, your foot will lift from the ground, replacing with the other leg quickly, taking your knees up, keeping your hips fluid and your arms pumping with head and shoulders erect and relaxed.
 |  |
|---|
| Programs | Duration | Rest period | Repetition |
|---|---|---|---|
| Running in place | 1 min | 10 seconds | 1 time |
| Aerobic dance | 2 min 50 sec. | non stop | no rep |
Aerobic dance steps
An aerobic dance step is a program that includes any fun combination of movements that provides an aerobic workout.
Examples of dance steps aerobics
Cha cha slide involving keeping the upper body still while sliding your feet from side to side.
You can also keep the body still while moving your hip bumps from side to side. A technique called hip bumps.
The arm waves dance step is another dance aerobic where you hold your arms straight out to the sides and waving them up and down.
The chest pops involves popping your chest out while you keep your upper body still.
 |  |
|---|
What is your overall feelings as you carried out the programs. Did it build more endurance in you?
Having been practicing for a while now, the stationary running program increased my heart rate after 30 seconds, breathing got faster but I could feel I still had energy to go on.
I pushed myself a little more and improved my endurance level. I agree that this exercise build more endurance in me.
Explain
How did this programs impact your mental health?
Aerobic exercise is helpful in reducing stress and anxiety levels by making us have a good mood with happy feelings. It also reduces symptoms of post traumatic stress.
Those who engage in regular aerobic exercise have better memory, improved cognitive functions and sleep better, resulting in better mental health.
Aerobic exercise makes you look good. When you look good, you feel good about yourself and that is self-esteem which is good for your mental health.
To participate in this contest, I am inviting @okere-blessing, @josepha and @goodybest
https://x.com/udyliciouz/status/1892687187356815858?t=iCV_fLg9hsYeyfWKhhTHrA&s=19