When you realize just how much cardio exercise can do for you, you may want to do some right now. There are very few activities you can do for a short period of time that have this many benefits.
Some of the known benefits are:
- It helps you burn fat and calories for weight loss.
- It makes your heart strong so that it doesn't have to work as hard to pump blood.
- It increases your lung capacity.
- It helps reduce your risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer.
- It makes you feel good, and can even provide temporary relief from depression and anxiety.
- It helps you sleep better.
- It helps reduce stress.
- It improves your sex life.
- It gives you more confidence in how you look and feel.
- Weight-bearing cardio exercise helps increase your bone density.
- It allows you to set a good example for your family.
And the great thing about cardio is that you don't have to work out for an hour at a high-intensity to get the benefits. Even a little goes a long way. A 15-minute walk outside can boost your mood and help lower blood pressure.
Don't feel like you have to have a lot of time and energy for cardio. Doing a little each day is better than doing nothing at all. With all the benefits laid out for you, it's time for the next step which covers exactly how to choose your cardio exercise.
If you're stuck in a workout rut or looking for a motivating fitness routine, you might consider adding a high-energy kickboxing workout to the schedule. Kickboxing workouts combine martial arts techniques with heart-pumping cardio, which means you can get a total body workout and whip yourself into shape in no time.
Whether you're a fitness newbie or long-time gym aficionado, undertaking a kickboxing workout at least once per week can help you feel re-energized and out of a rut. Here are seven more benefits of kickboxing workouts:
1. Reduce Stress
You can kick and punch your way to a stress-free zone within minutes of your high-energy kickboxing routine. The movements in kickboxing challenge several core muscle groups and will give you a total body workout, fast.
2. Boost Confidence Levels
According to Dr. Rose Windale of Healthzine.org, kickboxing helps you release endorphins which will give your mood a boost and help you feel more confident. Endorphins will also make you feel happier and more positive for several hours after the workout.
3. Improved Coordination
If you're suffering from posture problems and have poor coordination, you can strengthen your 'core' and improve your reflexes and coordination skills. The speedy punches and kicks in the kickboxing routine will give you a chance to focus your energy to execute each movement successfully.
4. Burn Mega Calories
Muscle and Fitness Magazine reports that fitness kickboxing can burn over 800 calories per hour, and you'll be toning up your entire body as you rev up your metabolism. It's a high-power cardio routine that's great for weight loss and getting you in shape, fast. (Source: CKOKickboxing.com)
5. Ideal Cross-Training Workout
If you've been pounding on the treadmill for several weeks and need a break from your usual cardio routine, kickboxing is the perfect cross-training workout. You can add some weights by wearing wrist weights or ankle weights, or just putting on a pair of lightweight boxing gloves for extra resistance. Just one or two routines a week can help you break out of a fitness rut, fast.
6. Energy Boost
Kickboxing is a high-energy cardio routine that will give your body and mind a boost and will increase your energy levels. You'll be breathing hard and sweating out toxins; this process will give your energy levels a much-needed boost.
7. Better Posture
If you're hunched over a computer all day, kickboxing workouts will challenge many muscle groups that don't get enough attention throughout the day, and you'll start to build up your core. Core muscles in around your abdominal wall are targeted with kickboxing routines because you need to use your waist and abs for balance, and to execute each carefully coordinated move.
Kickboxing workouts offer several benefits for your body and mind, and are a great choice for getting out of a fitness rut. Whether you're a fitness fanatic or just getting started with a workout routine, kickboxing can help you reach your fitness goals.
Maintaining a regular yoga practice can provide physical and mental health benefits.
“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches, and carpal tunnel syndrome,” explains Dr. Nevins. “Yoga can also lower blood pressure and reduce insomnia.”
Other physical benefits of yoga include:
- increased flexibility
- increased muscle strength and tone
- improved respiration, energy and vitality
- maintaining a balanced metabolism
- weight reduction
- cardio and circulatory health
- improved athletic performance
- protection from injury
Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate,” says Dr. Nevins. “Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.”
Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, “because they can help with early detection of physical problems and allow for early preventive action.”