Cardiovascular or “cardio” exercise is arguably the best single type of exercise in terms of how well it reduces your chances of dying young since it works your lungs and heart above all else. The most basic types of cardio exercise are walking, jogging, and running, but many other types of exercise have a cardio component as well, including swimming, martial arts, and biking.  Aim to do 30 minutes of moderate cardio exercise every day, like taking a brisk walk or doing low-impact aerobics. If you prefer to do vigorous cardio exercise, you can shorten your workout length to a 10-20 minute session. On the other hand, do light cardio exercise for longer than 30 minutes.  Cardio exercise machines are a great option if you prefer to work out indoors but enjoy walking, jogging, or cycling. For example, if you hate running, don’t force yourself to do it. Try riding a bike instead. Other options include dancing, walking, rowing, and skating.  Don’t feel like you have to stick to 1 form of cardio. Try a bunch of different options to find what works for you. Consider joining a gym so that you have access to a variety of cardio machines and group classes. Talk to your doctor about how to find your target heart rate. Typically, when you’re working out, you’ll want to hit about 60-85% of your maximum heart rate, depending on your exertion level. This number is different for everyone.  Many cardio machines have sensors that will track your heart rate. You can also download an app on your phone or wear a fitness tracker. If you have certain medical conditions or are taking medications to manage your blood pressure, then it's best to use the Rate of Perceived Exertion Scale (RPE). This is a 0-10 scale that allows you to rate how hard you feel like you're working. A 0 represents nothing at all, while a 10 represents very, very heavy. Aim to workout at a 5 (Heavy) or higher. At a 5 or 6, you'll start sweating and may struggle to speak in sentences. At a 7-8, you should be breathing heavily and will only be able to speak in short phrases. An 8 means that you're working out at your max level. On busy days, make time for cardio by planning multiple short workouts into your day. You can fit in lots of mini-workouts without even realizing it. For example, gardening is actually considered cardio if you keep your heart rate up. Make a conscious effort to add more cardio to your day.  Try taking the stairs instead of the elevator. Go for a walk at lunch instead of sitting at your desk. Park far away at a store rather than choosing a spot near the door. Walk short distances instead of driving. Move around your house more. Clean your house more often.
कार्डियो एक्सरसाइज के ऊपर समय बिताएँ: एक ऐसा वर्कआउट चुनें, जो आपको पसंद हो, ताकि आप उसके साथ जुड़े रह सकें: अपने हार्ट रेट को ट्रेक करके, अपनी इंटेन्सिटी को मॉनिटर करें: दिन में ज्यादा कार्डियो करने के लिए, अपने डेली रूटीन को बदल लें: