Now known as the new golf, cycling is an exciting group activity that can double as a great cardiovascular workout. Your endurance and effectiveness as a rider is defined by the ability of your heart to efficiently disperse blood (and thus oxygen) throughout the body.
Cycling is great for the joints, helps to build leg strength, gives your heart a proper workout and improves your endurance and stamina; however, you should ensure that you get a decent bike that is correctly aligned with your anatomy. For this exercise, you should do a 60-minute ride with at least ten 30-second sprints liberally sprinkled in.
6. The Stair-Climbing Routine
Also called the ladder workout by coaches and trainers, climbing stairs or an inclined plane is an effective cardiovascular workout.
Climbing a flight of steps will not only build your stamina and strengthen your lower body, it can also improve bone density, protect one from high blood pressure, and get your heart pumping vigorously, thus strengthening the heart muscles. It also improves the strength of the hamstring, quad and glute muscles.
Begin with a 5-minute warm-up exercise, then do a set of fast sprints (at least 30 seconds) up and down the incline. Vary the routine by alternatively increasing your speed or degree of incline.
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