How Cardio Home Exercises Can Help You Regain Your Strength

Engaging in cardio regularly not only makes your heart happy and energetic, but it also helps you regain your strength and stamina. The practice of cardio exercises at home has been trending globally, as busy schedules make it difficult for many like you to hit the gym. In this blog, we are going to identify how cardio home exercises can help you regain your strength, while also looking at some easy yet effective cardio exercises.

Cardio exercises can improve the overall condition of your heart. It not only helps to strengthen your cardiovascular system but also manages blood pressure, reduces bad cholesterol (LDL), and increases strength. It is evidenced that any kind of physical activity reduces the scope of adverse cardiovascular effects. People with moderate physical engagement can experience a 22% to 25% reduced risk of cardiovascular disease. But how can cardio workouts at home contribute to increased strength? Let’s find out. 

How Can Cardio Exercises Increase Strength?

Cardio exercise will not only help you burn calories, but also increase your muscle strength through improved energy metabolism and increased blood circulation. Here is how you will build strength through cardio exercises.

Increased Endurance through Better O2 and Nutrient Delivery

Cardio can increase your cardiovascular endurance. It helps in delivering oxygen and nutrients to the muscles more efficiently, thus also increasing their endurance. So, you will feel more energetic and be able to work out harder and for longer. It will also make your heart muscles stronger.

Improved Muscle Repair and Faster Fat Loss

Aerobic cardio exercises and HIIT (High-Intensity Interval Training) can help in fat loss and lean muscle growth. It improves the delivery of essential protein to the muscles, which contributes to muscle gain and repair. And as you gain more muscles, you also grow stronger.

Enhanced Energy Production through Mitochondria Stimulation

Cardio exercises can enhance energy production in the muscle, as they can power the mitochondria in the muscle cells. Mitochondria are the powerhouse of cells, and cardio will stimulate your muscle cells to produce more of them. So, this increased energy supply will make you stronger.

How Cardio Helps Regain Strength Postpartum

After pregnancy or childbirth, it is likely that you to gain some weight and feel weak. But here is how cardio exercises can help.

• Energy Level Boost: Engaging in low-intensity aerobic activities consistently will increase your energy levels. Fatigue is common after pregnancy as your body recovers. The increased energy will help you combat fatigue, giving you more stamina to take care of your newborn.
• Strengthened and Toned Muscles: Low-impact cardio can help you address postpartum weight retention. Hormonal changes, fluid retention, lifestyle adjustments, and reduced physical activity can lead to weight gain during pregnancy. So, cardio after childbirth will help you reduce fat, gain lean muscles, and look more toned.
• Core and Pelvic Floor Recovery: Pregnancy and childbirth can stretch your pelvic floor and deep abdominal muscles. If you pair low-impact cardio with target core exercises, you will be able to regain strength in these muscle groups. 
• Aid Weight Management: If you combine cardio with a low-calorie diet, you will lose body fat fast. This will help you shed the extra weight that you gain during pregnancy.
• Increase Blood Circulation: Cardio exercises are aerobic activities that improve the flow of blood in your body. And as blood flow improves, you will heal faster. So, cardio is also good for speeding up recovery after childbirth. 

Safe Postpartum Cardio Timeline

You must get clearance from your doctor before you start working out. Next, reach out to a fitness trainer, who is likely to recommend an exercise timeline like this.

Workout Intensity	What is it?	When to start?	Example Exercise
Gentle Cardio	Light exercise that will not strain your body if performed in the early postpartum days.	0 to 6 weeks postpartum	Walking and Diaphragmatic breathing
Low-Impact Cardio	Low-impact aerobics to rebuild strength and stamina without over-straining your body.	6 to 12 weeks postpartum	Cycling and Swimming
High-Impact Cardio	High-impact exercises that must be progressed gradually as your body recovers in the later postpartum days.	12 to 16 weeks postpartum	Running and Jumping

Table 1: Safe Postpartum Cardio Routine

Cardio Exercises to Regain Your Strength

Here are some cardio exercises for weight loss and an overall strength boost. These exercises often involve the entire body, thus helping you improve your overall fitness.

#1 Mountain Climbers

Mountain climbers are a whole-body exercise. However, it will engage your core and legs more. So, it is one of the most effective exercises for improving your cardiovascular performance and strength.

• Start on your hands and knees. Keep your arms straight, and your hands must be placed under your shoulders. 
• Extend your legs behind you while putting the body weight on your hands and toes. In this form, your body should be in a raised push-up position. 
• From this position, pull your foot towards your chest and quickly switch the leg to maintain the rhythm. Maintain the plank-type position when alternating your legs. 
• You can keep doing such cardio exercises at home for 2 to 3 sets of 10 to 20 repetitions on each leg. 

Benefits

Mountain climbers work on all the major muscle groups in your body, particularly your core. Furthermore, the exercise will help you build balance and stability. It will actively work on your core, reduce any back pain, and develop your strength.

#2 HIIT (High-Intensity Interval Training)

HIIT is a combination of exercises that require you to work out at a rapid pace, with short breaks allowed for your recovery. HIIT will help you increase your heart rate to a certain level. You should generally engage in a HIIT session for 20 to 45 minutes, including the warm-ups and cool-downs.

For more convenient HIIT sessions, you can go through the necessary series of highly intense cardio exercises at home. Bodyweight-based workouts like jumping jacks, high knees, mountain climbers, burpees, and squat jumps can be done without equipment. So, you can simply hire a personal trainer and start your fitness journey at home.

Benefits

One of the major benefits of HIIT workouts is that you will feel more energetic. Studies indicate that you can burn around 25% to 30% more calories when doing a 30-minute HIIT workout. HIIT will also help you lose weight. Doing a typical 20-minute HIIT session can result in a 17% reduction of visceral fat.  It will boost your metabolism, which means that your body will utilize more oxygen and burn calories faster to elevate your muscle strength. 

#3 Side Lateral Shuffles

This exercise is typically for your lower body and is ideal for increasing the strength of your legs. It will also help you increase the endurance of the thigh and calf muscles. Plus, it will also effectively contribute to increasing your cardiovascular endurance.

• Start in a squat position.
• Then, shuffle to the one side and bring your feet together. 
• Quickly shift to the other side.
• Continue the motion for 30 seconds for some reps. 
  

Benefits

Side lateral shuffle is an ideal choice if you want to engage in cardiovascular exercises at home. It will increase your agility and balance, and strengthen your lower body muscles. So, your lower body muscles, like quads, hamstrings, and glutes, will be strengthened and conditioned.

#4 Jogging with High Knees

This is just a variation of jogging in place. Lifting your knees while jogging can add intensity to the exercise. You must lift your knees to the height of your hip, as it will engage your core, quads, and hip flexors.

• Start by lifting your knee to the hip level every time you jog in place. 
• Try to raise your knee upwards up to the level of your hip, keeping your core tight to reduce strain on the core
• Add intensity by pushing the arms overhead, keeping the rhythm. 
• Do this for 30 seconds to 1 minute. You can also try the exercise in a cardio circuit.

Benefits

The high-knees exercise will improve your cardiovascular endurance, along with lower-body strength. You can do this cardio exercise at home to burn more calories and engage the lower body muscles.

#5. Wall Push-Offs

A wall push-off is a push-off that you do in support of the wall instead of the floor.

• Start by facing a wall a few feet away. 
• Lean forward and place your hands on the wall, stretching your arms straight. You will feel some of your body weight through your arms. 
• Gradually put more weight on your elbows by bending them, and come closer towards the wall. Stop when your chest and head are too close to the wall. 
• Pause for a second, and then push through your arms, coming back to the initial position. 
• Do this for 1 to 2 minutes in multiple reps. 

Benefits

The exercise will mainly help you strengthen your upper body, focusing on the chest, shoulders, and triceps. Moreover, it will also help you build endurance in the core while also improving the posture of your body. Doing this cardio exercise at home will definitely increase your core strength.

Tips for Cardio Exercises to Increase Muscle Strength

When starting with cardio exercise at home, include the workouts that use your body weight and resistance. You should also try to combine different types of intense exercises. Also, make sure you are not skipping warm-ups, while increasing the intensity of workouts gradually over time. Here are some tips that help you increase or regain muscle strength:

• Consider warming up and cooling down before and after you exercise. 
• Stay hydrated during cardio to maintain normal body temperature and cardiovascular function.  
• Wear the right clothes for a workout to stay comfortable during the workout.
• Modify the cardio exercise as required to match your progressing fitness level.

Ready for Cardio at Home?

Cardio exercises are not only beneficial for your cardiovascular health, but they will also help with regaining overall strength and fitness. Cardio also contributes to your overall metabolism and energy boost. It is recommended that you stay informed on how to exercise indoors and engage the entire body in the right way. Remember that correct form is essential to get results fast, prevent injury, and stay motivated.

Starting with the right type and intensity of exercise is crucial for building strength and fitness. Most cardio exercises do not require any equipment and can thus be done at home. For maximum effectiveness and safety, hire a personal trainer.

In Singapore, we can support your at-home or in-gym fitness goals by deploying a 3-person team. Fitness trainers will plan your exercises as per your fitness level, health conditions, and goals. Nutrition coaches will prepare your diet chart, while accountability coaches will track your progress and suggest modifications in your exercise regimen. So, reach out to us today!

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