For beginning exercisers, the CDC recommends regular participation in more moderate forms of aerobic exercise. Indeed, a study in the Journal of Strength and Conditioning found that sprint-interval training improved overall endurance. In practice, that might translate into repeats of 40-second sprints paired with 20-second jogs, or a similarly timed workout with, say, burpees, mountain climbers, squat jumps, and push-ups. “Running is such a great cardiovascular workout that it makes it so that you don’t get tired as easily from any given workload,” Fitzgerald says. For plenty of people, running is an exercise in monotony, even if it can burn serious calories. Not only is running uphill great for your stamina, but it's also great for building leg muscles, which helps with your speed. You're constantly moving and straining here, much like running. For Fat Burning: Experts suggest running is the better cardio workout for burning fat and calories. The typical runner tends to have a slow resting pulse rate and a high maximal oxygen consumption. And, of course, running is also high on the cardio list. Grab your mask and walk into any gym and you’re bound to see two cardio machines getting a lot of use: the elliptical and the treadmill. Running is a very effective way of doing cardio exercise, has a high effect on fat consumption, and improves cardiorespiratory capacity. Running is the faster way to burn calories. Both jumping rope and running are excellent cardio workouts. If you are an experienced exerciser, you can typically participate in vigorous activities like running once you get your doctor’s approval. Au contraire, rowing is a fantastic cardiovascular exercise that targets the back, core, quads, hamstrings, glutes, as well as the shoulders and the arms, of course. Raising the metabolic rate more so than other methods of cardio. He now specializes in topics related to health, exercise and nutrition, publishing for various websites. Once you gain her approval, increase the intensity of your exercise sessions slowly so your body can adjust to new levels of physical stress. “Running has a lot of long-term benefits,” says Swan. Typically, it is done anywhere between 20 minutes to an hour. Walking has a lot of health benefits, but how many steps a day should you take? Running in place can be just as good a form of cardio as other forms of running. However, these same stresses can also increase your risks for exercise-related injuries. You can do 40 minutes of weight training, followed by 20 minutes of cardio, with your energy levels remaining relatively strong. Grab your mask and walk into any gym and you’re bound to see two cardio machines getting a lot of use: the elliptical and the treadmill. The simplest answer to your question is yes, you can get an adequate cardio workout from running in place for 30 minutes. Running in a fasted state—after 10 to 14 hours of not eating—has been linked to weight loss and performance benefits. Cardio exercise, like running, is effective for increasing your heart rate and burning calories. When you run, you place relatively extreme stresses on your body that promote more calorie and weight loss than other aerobic activities. Not all running workouts are created equal, and different routines provide different benefits. Consult a fitness specialist to learn running techniques that can help you reduce your chances of experiencing an injury during your workout. Find the form of cardio that’s right for you in one of Openfit’s many workout programs, try them out for free today! Repeat this process for up to 30 minutes. The calorie-burning effects of running are even greater in relation to other forms of aerobics. 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