Although there are countless cardiovascular exercises known to relieve stress, here are four examples that require no preparation and can be done right away.
Breathing practice or fourfold breathing.
Begin by inhaling for a count of four seconds, hold your breath in for four seconds, than exhale counting four seconds. Complete the cycle by holding your breath out (not breathing in again) for a count of four seconds. Continue this cycle for 5-10 minutes at a time. The effects on body and mind can be startling.
You may have noticed that each of your emotional states seems to have a corresponding breathing pattern or rhythm. Well, one of the secrets of Oriental spiritual practices is that you can produce a desired mental or emotional state by using the corresponding breathing pattern or rhythm. If you are interested in exploring many other breathing techniques that you can use in times of great stress, check out what the yoga discipline of pranayama has to offer.
Another form of cardiovascular exercise is high-intensity interval training, or HIIT.
This consists of short bursts of sprinting followed by short periods of rest. As an example, you could sprint your hardest for 15-30 seconds and then walk for 30-45 seconds. Repeat this cycle for 15 minutes or so. It is important that you build the intensity up gradually ,depending on your training level.Start with 5-10 minutes of cycles, working your way up to 15 minutes or more.
Researches has shown that there is no need to go beyond 15-20 minutes. HIIT training, unlike continuous low-intensity aerobic training (such as jogging lightly without stopping), is much easier on your time, is far more challenging, and best of all, burns fat for many hours after you stop working out!
In fact, researches has shown that HIIT training is way more effective than regular low-intensity aerobic training for fat loss. Don’to alternate sprinting and walking; any combination of a high-intensity burst and a recovery period will do the trick. You can swim, , ride a bike, or whatever you like.
In the cardiovascular exercises we can include dancing.
Dancing is an activity you can do alone or in the presence of other people. Take some dance classes to improve your self-image and your confidence.
There are a vast array of dance styles out there, and you will be able to find the style that suits you . Popular options would be salsa, which is a popular Latin dance style; hip hop, and capoeira, which is a highly dynamic style of dance that doubles as a style of martial art.
You can search for videos on YouTube if you want a taste of these dance styles and many others.
The fourth activity is the free running or parkour .
There are bound to be technical inaccuracies in attempting to define these activities for those who have never heard of them before, but both activities involve turning urban areas into your own personal playground.
Free running, for instance, involves a dazzling display of acrobatics as the free runner moves from A to B. Clubs have opened up all around the globe for people interested in pursuing these activities. A quick Internet search will put you in contact with like-minded individuals.
Well, that is the end of my list of possible cardiovascular exercises. Hopefuly at least one of these activities has caught your attention.