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Best Type of Cardio Exercise

Cardiovascular or aerobic exercise should be part of every diabetic’s weekly routine to lower the reisk of heart disease and help control blood sugar levels.  What type of carido exercise is the best?

To answer that, the exercise should fit four criteria:

  • It should use the arms and the legs in a continuous rhythmic fashion for 30 to 60 minutes.
  • It should raise your heart rate but still be safe for your heart
  • It should be approved by your doctor so it is appropriate for any special conditions you may have like chronic shoulder or knee problems.
  • It should be something you enjoy doing so you will do it regularly at least 3 times a week.

Walking is the simplest cardio exercise for anyone because it’s easy, free, and convenient. Walking can be done anywhere and at any time. The intensity can be adjusted depending on your fitness level. All you need is a good pair of walking shoes. Jogging and running are simply faster forms of walking with more impact but are only appropriate for those who are already fit and do not have joint problem issues.
Walking or running on a treadmill is kinder on the joints than walking on asphalt or cement. Walking in airconditioned comfort is perfect for people who are heat-sensitive.

Cycling, indoors on a stationary bike or outdoors on a regular bike, is good for people who are overweight or have knee or foot problems. If you have chronic back pain, a recumbent bike is more appropriate than an upright bike. Spinning is done in a group exercise setting in the gym using stationary bikes that are similar to racing bikes. The group energy can be highly motivating but beginners can get carried away and find that spinning classes are too intense as a start-up exercise.

Swimming & Aqua Aerobics
Swimming is gentle on all the joints except the shoulder, which can develop overuse injuries. You don’t have to be a swimmer to do aqua aerobics, which is performed in the shallow portion of the pool or in the deep part with flotation device. Deep water jogging can be the solution for people who want a vigorous workout but have knee or ankle problems. Swimming and aqua aerobics are good for very overweight people because the water lessens the stress on the joints and keeps the body from overheating.

Ballroom Dancing
Ballroom dancing can be a mild to intense workout depending on the kind of dance. The social aspect of dancing keeps many people consistent with this form of cardiovascular exercise.

Cardio Machines
Elliptical machines are softer on the knees than treadmills or steppers but can deliver an intense workout. Rowing machines work the upper and lower body muscles but can be tough for those with lower back problems.

Badminton & Tennis
Badminton and tennis can be effective forms of cardiovascular exercise but are appropriate only for relatively fit people without existing joint problems. Middleaged sedentary people should get fit first before attempting racquet sports unless they start with deliberately slow noncompetitive games.

Golf can be considered a form of aerobic exercise even though players stop often to hit the ball but only if you actually walk the course and don’t use a cart.

Aerobic classes are now collectively known as “group exercise”. They can be anything from step aerobics, highlow impact, kickboxing, belly dancing, and hip-hop. Group exercise can be fun and motivating but beginners should join classes that are appropriate for their skill and fitness level to avoid injury.

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