| To accomplish a good cardio-vascular workout all you | | | | that riding and running are great ways of relieving |
| really need is a good pair of running shoes. Most | | | | stress. |
| cardio-vascular exercise needs little or no third party | | | | Swimming: |
| apparatus to help you accomplish your routine. Running, | | | | One of the best ways to firm up and trim your body |
| dancing, walking can all be done with no equipment | | | | down. Due to the resistance the water has on the |
| (well, if dancing, then maybe some music would help). | | | | body swimming involves all the major muscle groups |
| Other forms of cardio are step, circuit training, bike | | | | this allows the body to burn up to 20% more calories |
| riding, swimming, aerobics and more... | | | | than swimming through air. Swimming a few lengths |
| With most exercise you should always remember to | | | | per day will keep you fit and give you an excellent |
| warm up first and cool down afterwards. This means | | | | workout. Swimming also has less impact on the joints |
| gently stretching and moving your muscles to start off | | | | than say, running. |
| with. Suddenly moving into full exercise without building | | | | If you wish to take your swim a little further try picking |
| up first will cause problems such as stiffness and | | | | up the pace of your swim, you can work up to a great |
| cramps. Ease yourself into it. Then after exercise, the | | | | aerobic exercise and give your body an excellent |
| cool down is basically gently moving the muscles and | | | | workout. |
| joints to stretch and relax, as your body returns to its | | | | Start off by swimming 1-2 lengths at a time resting |
| normal pace. | | | | between sets if necessary, after you have swam ten |
| Running: | | | | lengths call it a day. The next day repeat the process |
| Make sure you have a good pair of running shoes. | | | | until you can swim five lengths without a break. |
| The technology put into these shoes nowadays is | | | | Progress to ten lengths in by adding an extra length |
| highly researched and designed to reduce shock to | | | | each time you return. |
| the feet, ankles, legs and back. So don't skimp on | | | | You can put together your own cardio raining routing in |
| these - you get what you pay for. | | | | the gym, if you have a problem with this then the staff |
| Before you start your run, be sure to warm up first. | | | | on hand will write one for you and show you how to |
| Start with a brisk walk ensuring you move your arms | | | | achieve your goal. Try to make your cardio last |
| vigorously gradually breaking into a slow jog. It is better | | | | between an hour and an hour and a half. A good start |
| to run at a speed to which you can still converse. If | | | | point for cardio is always a run. |
| you find yourself losing breath, slow your pace down | | | | This cardio workout will work for a person of medium |
| until you've recovered. If you are a novice runner try | | | | fitness, however adjust the times and pace according |
| running and walking, until you can hold your run for 15 | | | | to your fitness levels. |
| minutes. | | | | 1. Run at a light pace for 20 minutes, start off at a |
| Now increase the length and time of your run by a | | | | walking pace and gradually move to a run, this helps |
| couple of minutes every other time you hit the road or | | | | you get warmed up and the blood pumping. |
| treadmill, until you can run for 30 minutes without | | | | 2. Rowing machine- set the rowing machine for a |
| stopping. Try to increase your run time by 10% each | | | | countdown time of 15 minutes or keep a check on |
| week, remember not to over do it and don't forget to | | | | your watch or the clock. Start off with a slow rowing |
| warm down at the end of each by slowing down | | | | motion to get the pace up, maintain this steady pace |
| gradually. When your run is complete stretch your legs | | | | throughout the full 13 minutes and use the 2 minutes to |
| for 30 seconds per muscle, hamstring, calf and thigh. | | | | slow the pace down. |
| Cycling: | | | | 3. Move immediately on to exercise bike take a stead |
| Cycling is one of the best ways to get a good | | | | paced ride for 12 minutes with a sprint finish for the |
| cardio-vascular workout. | | | | remaining 3 minutes. |
| First of all, if you are riding on the roads safety is | | | | 4. After the exercise bike move directly on to the step |
| paramount, always use the appropriate safety | | | | climber for a period of 15 minutes climbing on a light |
| equipment when road riding. You can stay fit by riding | | | | level to get the legs going. Try to move at a swift |
| a bike to work, most people work within a five mile | | | | pace for the full 15 minutes as this is the last of the leg |
| radius of there place of work, which is a perfect | | | | work you will be doing. |
| distance for a bike ride. | | | | 5. When you have completed the step climber, move |
| Exercise bikes can be used in a variety of ways, | | | | onto the abs bench for some crunches. 4 sets of |
| general riding for specified length of time, this is like | | | | crunches to failure is your target for this exercise. Try |
| going for a bike ride with out the dangers of road riding | | | | twisting your body and touching your left knee with |
| and the weather. Warm up riding you can use an | | | | your right elbow and vice versa. |
| exercise bike for warming up the legs before a leg | | | | 6. The last exercise in this quick cardio workout is the |
| workout. Also exercise bike classes, these classes are | | | | leg raise apparatus. Bring your knees up to your chest |
| taken by an instructor, who will put you through various | | | | for 3-4 sets for as many reps as possible (failure) |
| levels of pace, quite like a circuit training exercise with | | | | After the completion of this cardio workout, remember |
| a bike. | | | | to do a full warm down by stretching the muscles. The |
| You may find it surprising to find that riding a bike five | | | | full workout should take you around 1 hour 20 minutes. |
| miles 3 times per week will improve your heart rate, | | | | Article supplied by Michael Aldridge. |
| your posture, skin and weight control. Some even say | | | | |