These Cardio Exercises Will Add Years to Your Life, Trainer Says — Eat This Not That

Research has shown that regular exercise can help you live a longer, healthier life. In fact, according to Harvard Health JournalOverweight people can potentially live up to four more years simply by increasing their leisure activities. Are they inclined to achieve and maintain a healthy weight while maintaining an active lifestyle? Well, they can increase your lifespan by seven years or more. If you want to add years to your life, read on to learn more.

The greatest benefit to help increase longevity, research saysit’s extreme aerobic exercise—most especially in individuals 70 years of age and older. Sound like a great plan? If so, listen. Eat this, not that! talked with Gary Gianettia personal trainer in suitable, the nation’s largest personal training service that makes fitness under the expert guidance of a certified physical or virtual fitness professional convenient and accessible to everyone. Gianetti shares with us the best of the best cardio Exercises that will add years to your life. Give them a try and start living a longer, fitter life today. And then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.

According to Gianetti, “Interval running is a great way to get many health benefits from cardio. With interval running, you can save time and continue burning calories throughout the day.”

He suggests warming up before starting the interval. You can do this by going for a light jog for five to 10 minutes. Once you’ve completed your warm-up, start these intervals with a 20-second run, followed by a 40-second jog. The interval must be repeated six times.

“When you feel more comfortable with cardio, you can challenge yourself more by increasing the time you run (for example, 30 seconds running and 30 seconds jogging) or adding an incline,” says Gianetti. “It’s a great way to get your heart pumping and oxygen flowing throughout your body.”

Related: Get rid of the belly at 50 with this 10-minute workout, says a trainer

“Cycling is another fantastic exercise to add to your cardio,” Gianetti tells us, adding, “The exercise is low-impact, which means it won’t be as hard on your joints, but it still provides fantastic benefits.”

Because cycling is a low-impact exercise, it can also lower your chance of getting injured, which is great news. Gianetti recommends doing intervals on a stationary bike. Like interval running, he suggests doing a low-resistance warm-up for 10 minutes. Then he increases the resistance “so that his effort level is six out of 10.” He pedals for 20 seconds, then decreases the resistance for 40 seconds. Repeat this twice with six intervals, Gianetti instructs.

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So many excellent cardiovascular benefits are achieved with swimming. Gianetti recommends swimming to anyone with access to a pool.

“It’s a low-impact form of cardio, so your joints will thank you later! Plus, it’s extremely versatile as there are so many styles to choose from that will hit different muscle groups,” he explains, adding, “It’s one of the best ways to do cardio while toning your entire body.

He suggests beginning this workout in the water with a stroke that is most comfortable for you. Then start swimming from your end of the pool to the other side for a total of 15 minutes. As you start to feel more comfortable in the water, Gianetti recommends changing your strokes and increasing the time of each swim.

Hiking is another form of physical activity that provides some impressive cardiovascular benefits. You’re also getting some fresh air by being outdoors!

According to Gianetti, “Indoor cardio can feel stagnant at times, so I think incorporating a walk outside whenever you can is a great way to feel refreshed about your cardio habits.” Encourage easy to moderate walking on days off between strength training days. You can start your hike on flat ground for a minimum of 30 minutes. When you feel comfortable with the exercise, add more hills and increase the time to add a little challenge to your walk.

Gianetti pro tip? “I tell my clients to do cardio for at least 30 to 45 minutes a day. A great tool to make sure you’re at the right intensity is the talk test.” She also says, “An exertion level is around six out of 10, and a good way to measure that is being able to say short phrases while doing cardio.”

alexa mellardo