Playing Your Cardio Right


To many, that half-hour a day is the most enjoyable, most therapeutic part of your agenda. To others, it's as dreadful as taking out the trash and doing the dishes. Yet, like your household chores, you know it's something you simply must do.

Cardiovascular activity, referred to simply as "cardio," should be as much a part of your body-sculpting endeavors as pulling and pushing those metal plates. As often as you're pumping the iron, you should also be pumping your heart.

Unfortunately, Americans today are more glued to the screen, whether it be the television, Nintendo, or yes, even the Internet. It has been concluded that the majority of Americans have insufficient cardiovascular activity in their daily schedules, thus leading to a cartload of various health problems.

The 30 minutes per day that you should reserve for cardio work should always entail exercises that are enjoyable, manageable, and of course, safe.

So if you're ready to get sweaty, here are a few wise choices:

RUNNING (Outdoors): Believe it or not, this exercise reminds me a lot of Howard Stern. Like the infamous DJ, you either love it or hate it. Beyond question, however, is the simple fact that running is a fantastic way to whip you into shape and provide full cardiovascular fitness. Running is a full-body exercise in which only you channel the motion, resistance, and weight distribution. There are no wheels or cycles doing any of the work for you.

Sometimes, running can actually be too rigorous an exercise and for bodybuilders it's been known to foil some of that hard-earned muscle mass. Also, running can take a considerable toll on your joints, particularly your knees and ankles as well as your abused feet.

TREADMILL: This may seem like the equivalent to a run through the park or the neighborhood, and in a lot of ways, it is. Running is the same vigorous exercise whether done outdoors or in. Yet, the treadmill, because of its smooth rubbery conveyor belt is a lot more merciful on your joints. It doesn't wear and tear your body the way running on the tarred street will. There is no pounding-like effect.

However, the treadmill does not offer the natural variations such as hills and curves which provides for a more rigorous workout on the streets. Also, the fresh air that can fill and expand your lungs is not a benefit from an indoor facility.

STAIRMASTER & STEPPERS: Some people refer to these devices simply as "sweat machines." close by. Stairmasters, whether they're the rotating kind or the step versions, are both excellent methods of losing weight and shedding body fat.

Yet, many fitness experts have concluded that stairs work may be insufficient in your quest to get in shape. For one, the exercise relies solely on lower body movement and tends to abandon the upper torso. Too often, people rest their arms on the bars at their sides, taking some of the resistance (your body weight) out of your legs.

STATIONARY BIKES: When you ride the stationary bike, it feels like you aren't going anywhere. That's because you're not. But whether or not you're making strides with your cardiovascular health is another matter. While these bikes are beneficial in raising the heart level, they also provide far less strain on the knees and back than other methods of cardio and are excellent for toning up the quadriceps.

The workout you'll get from a stationary bike, however, is of the low-impact variety and like the scenery in front of you, it may feel like you're not going anywhere, especially if you've set high fitness goals for yourself.

SWIMMING: Go on and make a splash. This is an excellent cardiovascular activity in that it is a total body exercise and hits the various muscles in the body. The water provides an excellent form of resistance that will get your heart pumping in no time. The benefits for the heart and lungs are endless.

As for the down side? There's only one.

Not every fitness club has a swimming pool.


More Resources

Run for Your Life
Running is an ideal symmetrical activity for keeping fit. However, it is common for people to blame running for injuries rather than accept that it may be how they run that is at fault.
Cardiovascular Training - From the Heart!
Cardiovascular training, or aerobics, requires a different approach than other body parts. At the "heart" of cardiovascular training is one basic premise: if you elevate your heart rate to 65-80 percent of your maximum and keep it there for a period of at least 12 minutes it will stimulate the production of fat-burning enzymes.
The Fitness Cardio Secret That Propels Lance Armstrong
What is Lance Armstrong doing that you can do to improve your results?Most people exercise to lose weight, focusing solely on that one single goal. Butwait, it is not only about looking aesthetically pleasing, getting in those tight jeans,or losing ten pounds.
Stay in Shape - Cycling Workouts For the Winter Months
It's that time of year. The time when you decide it's fine to ride in 12 degree weather.
Too Much Water Can Kill
Long distance runners and other endurance athletes have long been educated to believe that drinking lots of fluids during a long distance or endurance event was critical. And if you didn't drink enough water, you ran the risk of dehydration.
Treadmill Workout Ideas That Make Fitness Fun
Research shows that in order to lose weight safely and keep it off, you need to exercise. And even those who are not overweight benefit from an exercise or workout routine.
Running Tips
It's a good idea to consult your doctor before beginning any physical activity. The information in this article is not meant to be technical, it's just a guideline.
How To Start a Running Program
Running or jogging is one of the best ways there is to lose weight fast. It burns tons of calories and gets your body burning fat.
The Best Cardio Workouts
The benefits of exercise are abundant and well documented, and the best cardio workouts can increase your quality of life. One can hardly read a magazine or watch the news without stumbling across a study or doctor claiming a new benefit from exercise.
What Should Runners Think About?
What do you think about when you are running? Does it make a difference? Research suggests it definitely can.A survey into what runners think about when competing identified four categories.
Benefits of Elliptical Training
The basic motion of an elliptical trainer is a smooth, flowing..
Elliptical Workouts
Elliptical workouts basically involve aerobic or cardiovascular exercise. Elliptical cross trainers can be intimidating at first glance but once you get familiar with them you will find them easy to use and a fun part of your routine.
Do You Need an Expensive Padded, Cushioned, Air Bubbled, Gelled Running Shoe?
Nike Free does not think so; and neither should you. Read on to find out why this concerns every one of us, our health and a good deal of wasted money.
Heart Matters
Your heart is between one to two times the size of your clenched fist. Contrary to popular belief, it is not located to one side of the body - it is located almost in the exact center of your chest.
Cardio-Boxing for Super Fitness
The major benefits of cardio-boxing include:• Increased Stamina• Increased Strength• Increased Speed • Increased CoordinationCardio-boxing also promotes a person's well being by strengthening their self-discipline and combined with strength training it's well and truly the total package for self-defence and fitness and usually consists of:• Adjusted heart rate work • Actual boxing techniquesThe usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you'll need to perform and practice 20 minutes of actual boxing techniques.
How To Jump Rope For Health and Fitness
Rope skipping is an excellent cardiovascular exerciseaccording to the U.S.
Winter Running: Survival Tips For Your Feet
The days are shorter, the air is colder and the streets are slicker. Yet, many will still brave the cold, damp and dark streets and trails as winter sets in.
Integrated Training for Improved Cycling Performance - Part 2
The previous article looked at postural issues and possible muscles imbalances involved with cycling. Now that we have an understanding of the imbalances that arise from a prolonged cycling position, we can develop an effective program for correcting those postural distortions.
Better Cardio Workouts
The Cardio KingChange it upOne of the most important aspects to a cardio workout is changing it. Most people get bored with exercise simply because they pop these DVD's in and do the same thing everyday.
Aerobic Training
How to start your aerobic training program:Consider first setting your goals for sometime in the future; make sure they are realistic. Start easy, be kind to yourself.

More Aerobics/Cardio Information:

Related Articles

Stay in Shape - Cycling Workouts For the Winter Months
It's that time of year. The time when you decide it's fine to ride in 12 degree weather.
Cardio-Boxing for Super Fitness
The major benefits of cardio-boxing include:• Increased Stamina• Increased Strength• Increased Speed • Increased CoordinationCardio-boxing also promotes a person's well being by strengthening their self-discipline and combined with strength training it's well and truly the total package for self-defence and fitness and usually consists of:• Adjusted heart rate work • Actual boxing techniquesThe usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you'll need to perform and practice 20 minutes of actual boxing techniques.
5 Tips for Starting Runners
So you've decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro.
Cardio Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!
It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of "perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level".
Lose Weight And Skyrocket Your Metabolism With Regular Cardiovascular Exercise
Do you try to eat well, even diet, but aren't seeing the results you were hoping for? Are you just trying to gain more energy? Do you ever feel like you're not breathing enough?If you answered yes to any of the questions above you should consider the proven, time-tested weight loss tool called cardiovascular exercise.I know that it's terribly hard to start walking or jogging when you have so much stress to deal with in your life.
Integrated Training for Improved Cycling Performance - Part 2
The previous article looked at postural issues and possible muscles imbalances involved with cycling. Now that we have an understanding of the imbalances that arise from a prolonged cycling position, we can develop an effective program for correcting those postural distortions.
Running Tips
It's a good idea to consult your doctor before beginning any physical activity. The information in this article is not meant to be technical, it's just a guideline.
Spinning Classes - Indoor Stationery Bicycle
Over the years I have changed my exercise routine continuously. That wasn't exactly planned, but it probably kept my interest up.
What Should Runners Think About?
What do you think about when you are running? Does it make a difference? Research suggests it definitely can.A survey into what runners think about when competing identified four categories.
3 Keys To Finding Your Natural Running Stride
When I think back to when I was at school, my worst nightmare was running. I hated it, even more than football and rugy which I don't like even today.
Benefits of Elliptical Training
The basic motion of an elliptical trainer is a smooth, flowing..
Playing Your Cardio Right
To many, that half-hour a day is the most enjoyable, most therapeutic part of your agenda. To others, it's as dreadful as taking out the trash and doing the dishes.
Using Nutrition to Boost Your Cardio
So, you're doing cardio religiously and you're not getting any results?What's the deal?! Good news. You're probably just making some minor mistakes that need to be corrected.
Guidant Corporation Recalls Heart Defibrillators
A worldwide recall was announced by Guidant Corporation for nearly 50,000 of their heart defibrillators due to potential malfunctions in these devices.Although the U.
Elliptical Workouts
Elliptical workouts basically involve aerobic or cardiovascular exercise. Elliptical cross trainers can be intimidating at first glance but once you get familiar with them you will find them easy to use and a fun part of your routine.
Aerobic Activity Burns Fat
Aerobic activity is any exercise that helps you use oxygen more efficiently. It gets your heart pumping faster, makes you sweat and quickens your breath.
Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time
What if I were to tell you that most if not all of the cardiovascular exercise you do was worthless? Well, guess what? over 50% of the people who perform cardio in an attempt to burn fat are wasting their time? hours and hours of it! Are you one of them?Before you call me crazy, let me explain. I'm not saying that cardiovascular exercise can't or doesn't burn fat; it's just that most people are not performing the right type of cardio workouts.
Chronic Headaches And Pain Often Can Be Eliminated By A Special Dentist
Denver, Colorado/Las Vegas, Nevada-Sometimes as Freud once said, "A good cigar is just a smoke." A headache, on the other hand, occasionally can be a sign of something much more serious than just a headache.
A Cardio Snobs Workout
As I peruse the pages of various holiday issues of my favorite fitness/womens magazines I notice many articles about the benefits of practicing yoga at this stressful time of year. At the risk of sounding like a cardio snob, if I have 30 minutes a day (if I'm lucky) and i have to get into a special outfit in about a month and a half.
Running on Empty
A sexy pair of legs moseys its way down a soft, vacuumed carpet, around a bend, and through a long, narrow aisle.Suddenly, these shapely stems, which are encased in bright spandex, dissolve into a jungle of many others, instantly blending into the vibrant surroundings like chameleons.