To care for your cardiovascular system, physical activity is essential. But what exactly do you do when you are not a sportsman?
What soft sports can improve your cardio? Discover 5 tips to test at home or in a club!
What is cardio?
Cardio refers to the cardiovascular system and its capabilities. Improving your cardio means taking care of your heart, but also your arteries and veins, and increasing your endurance. In particular, the cardiovascular system ensures the flow of blood through the body, and its health is linked to regular physical activity.
The flow of blood through the body enables organs to be supplied with oxygen and nutrients, but also enables waste products to be carried to the kidneys, and carbon dioxide to the lungs to be carried out with breathing.
To do cardio, you must increase your heart rate, which strengthens the cardiovascular system in the long term. Poorly maintained cardio can lead to complications such as cardiovascular accidents (infarction, stroke, thrombosis…).
What gentle exercises can you do to improve your cardio?
Several physical activities can help improve cardio, without the need for strenuous sports.
You can bet on walking, for example. If you’re a small walker at the base, taking a 30-minute walk a day is a good start to maintaining your cardio. If you are more experienced, increase the distances, the duration, but also the cadence. Fast walking is even better for the heart! You can also opt for Nordic Walking, a dynamic walk that is done using sticks.
If you prefer indoor activities, choose gentle gymnastics, club or home based on videos. All you need is a gym outfit and a rug. Gentle gym preserves joints, while stimulating cardio.
Another option is to ride a bike, on the roads or even a stationary bike! Cycling is a very good sport to gain endurance at heart level, and increase its cardiac performance.
If water is your element, why not go to the pool more often? Soft swimming is very good for cardio. Swimming does not have to be quick or very long, you just have to go at your own pace, and especially to plan regular sessions for the effects to be seen at heart level.
Whatever sport you have chosen, to preserve your heart, always think about warming up before, so that your heart rate gradually increases. And after the session, do active recovery, for a gradual shutdown. Reduce the intensity of your activity, but don’t stop. Then stretch a few times to relax your muscles.