Cardio workouts can help you take a well-rounded approach to health, allowing you to burn calories, strengthen your muscles (including the heart), boost mood, and improve sleep. As with any type of exercise, however, these aerobic exercises aren’t foolproof. By following these do’s and don’ts, you can do cardio safely and effectively.

Do:

Warm up each time.

Warming up consists of light aerobic exercises, such as dynamic stretches, to gradually increase the heart rate. This step prepares the body for cardio by elevating your body temperature and getting the blood flowing to your muscles. Aim to warm up for five to ten minutes to minimize muscle soreness and reduce injury risks.

Use proper form.

Even seemingly straightforward aerobic exercises, like running, require proper forms. Exercising improperly could cause you to put excess strain on your joints, potentially leading to injuries. If you’re new to a cardio exercise, whether it’s kickboxing, swimming, or something else, take a class or work with a trainer to master the correct form.

Find a workout you love.

Cardio sometimes gets a bad reputation for being boring, but it doesn’t have to consist of hours on a treadmill. If you dread lacing up for your aerobic workout, consider something a bit more dynamic, such as kickboxing. Because this workout involves both physical and mental engagement, most people find it more exciting than other exercises.

Don’t:

Do the same workout each day.

Your body needs variety to be challenged and work different muscle groups. Plus, too much of the same repetitive motion could put you at risk for overuse injuries, such as stress fractures. If you’re pounding the pavement or swimming laps every day, work some cross-training into your exercise regimen.

Do too much too soon.

It can be tempting to push yourself hard when you find an exercise you love. While you should certainly feel challenged during your workout, exercising too hard or too frequently when you’re first starting can prime you for muscle soreness and injuries such as shin splints. In general, try to increase the time you work out for by 10% each week when you’re first starting out.

Skip your cool-down.

Just as it’s critical to warm up, cool-downs are also important. They allow you to return your heart rate to a normal level slowly, and can regulate blood flow. Aim to ease out of exercise by decreasing the intensity for the last five to ten minutes.

Whether you’re new to fitness or an endurance athlete seeking new cross-training options, turn to JAB Kickboxing in Chattanooga, TN, for a cardio workout you’ll love. This studio offers 40-minute, head-to-toe workouts that will leave you feeling stronger and excited about your next session. Find out more about their approach to workouts online or call (423) 541-4672 to get in touch.