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