A person can increase the intensity — referring to the rate and repetitions — of any cardio exercise to convert them into advanced movements.
However, some exercises are also more complicated and involve transitions from floor to standing.
Mountain climbers
Mountain climbers are an advanced exercise to work the whole body, especially the lower portion.
To perform:
- Start in a pushup position with the right leg extended backward and the left leg near the chest with the toes on the ground.
- Keeping the hands on the ground and hips level, quickly switch the positions of the legs.
- Continue to alternate the legs.
Burpees
Burpees are an advanced full-body move to get the heart pumping.
To perform:
- Start with the body in a pushup position.
- Push off the balls of the feet to bring the knees into the chest and land in a squat.
- Jump out of the squat, raising the hands in the air before landing softly back into the squat.
- Place the hands back on the floor underneath the shoulders.
- Spring the legs back to return to the starting position.
If a person wishes to increase the difficulty further, they can use a special exercise device called a Bosu ball.
Bear crawl
The bear crawl is a full-body exercise.
To perform:
- Start in a pushup position.
- While keeping the knees off the ground and bent, crawl forward by alternating leg and arm movements.
- Keeping the torso level and abs supported.
Inchworms
The inchworm is a full-body exercise that improves mobility and tests shoulder strength.
To perform:
- Start in a standing position, reach down and touch the toes briefly before walking the hands out to a pushup position.
- Perform a pushup, then walk the feet toward the hands and lift the hips upwards, similar to the downward dog position.
- Inch the feet as close as possible toward the hands before walking the hands out to return to the pushup position.
With cardiovascular workouts, a person must focus not only on the exercises themselves but also on their effort and intensity when performing them.
One way that exercise experts achieve this involves a person estimating their “rate of perceived exertion or effort,” or RPE.
RPE is a scale of intensity with 0 indicating rest and 10 referring to exercise at a person’s maximum capacity. Very few people should aim for a 10 when exercising at home.
During home exercise, a person can ideally aim for an RPE of between 3–7, indicating moderate to vigorous exercise.
Below are some characteristics of each RPE, according to the American College of Sports Medicine.
Moderate-intensity exercise
- RPE: between moderate and hard or about 3–4 out of 10
- heart rate: 65–75% of a person’s maximum target heart rate, calculated by subtracting their age from 220
- steps: about 100 steps per minute or 1,000 per 10 minutes
- conversation level: a person is able to carry a steady conversation
Vigorous-intensity exercise
- RPE: between hard and very hard or about 5–7 out of 10
- heart rate: about 76–96% of a person’s maximum target heart rate
- steps: greater than 100 steps per minute
- conversation level: a person can speak only a few words comfortably
Making an effort to alternate exertion levels or increase RPE with subsequent home workouts can help enhance a person’s cardio routine.
In addition to focusing on effort, consistency is also important.
Engaging in a consistent home exercise routine 3–5 days per week can enhance physical abilities and overall physical health.
Just because a person is at home does not mean they are not susceptible to injury. Some of the ways to help ensure safety include:
- clearing enough space in the home to be able to move freely
- checking that rugs or carpets are stable
- wearing non-skid shoes on hardwood floors
- warming up for at least 5 minutes with low-impact exercises to increase heart rate and warm the muscles
- engaging in regular water breaks to stay hydrated
- listening to the body and not pushing too far beyond the maximum heart rate
- cooling down after a workout and stretching the muscles
It is important to check with a doctor before beginning an exercise program to help reduce potential health issues or the worsening of any current symptoms.
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