The heart–like any muscle–needs to be exercised regularly. There are many ways to give your heart a workout; dancing, boxing, jumping rope, but the time tested activities of running, biking and swimming have proven to get the best results.
Each of these exercises targets different muscle groups, but all three benefit your heart. If you had to choose, which one would the best cardio exercise for you?
Running
Muscle groups: Calves, hamstring and abdominal
Calories burned per hour: 600 to 800 depending on weight and speed
Recommended workout: Before you run, be sure you have the proper equipment, like a comfortable pair of running shoes and sweat wicking clothing. When you’re starting out, focus more on distance than speed. Commit to running for 20 minutes straight, even if you run slowly. Maintaining a consistent pace gives your active muscle groups–including your heart–a chance to push themselves to their limits and grow stronger.
Biking
Muscle groups: Thighs, quads, hamstrings and forearms
Calories burned per hour: 450 to 650 depending on weight and speed
Recommended workout: You can get a decent workout on any style of bike, but road bikes and mountain bike hybrids are built for a purpose, so if possible use an actual road bike or a stationary bike in a gym. Once you’re on a bike, set a goal for distance, and give yourself 30-40 minutes of consistent pedaling. Keeping your rotations per minute above 90 for your entire workout is the optimum speed for increasing your cardio.
Swimming
Muscles worked: All of them—but especially shoulders, abs and leg muscles
Calories burned per hour: 500 to 600 depending on weight and speed
Recommended workout: With goggles and a fitted bathing suit, commit to swimming 20 minutes with the traditional freestyle stroke. Swimming works your heart and lungs, and is particularly beneficial for those with joint problems.
What do you think? Which one of these is the best cardio exercise?