following is a short list of the
most common forms of cardiovascular
exercise, with the advantages and
disadvantages of each one. This
is by no means a definitive list.
If you do something that's not on
the list and it works for you, keep
is probably the most common form
of cardio. People all over the world
do it everyday.
is very low-impact and can
be done for hours on end,
making it perfect for low-intensity,
long-duration aerobic training.
walking can even get your
heart-rate up into the aerobic
training zone (70%) if you
really push it or walk up
is the form of cardio most
often recommended for beginning
exercisers, as it is very
easy and not stressful to
the body at all.
shoes can be a good idea
if you plan on walking a
you use hand weights while
you are walking, be aware
that studies have shown
no difference in calories
burned, strength or bodyfat
as compared to people who
did not use hand weights.
is classic cardio and probably
the first thing people think
of when they think of getting
in shape. Running can be done
on the road, on a track, on
a treadmill, through the woods,
etc. All you need is a pair
is a very natural activity,
one that the body was built
is also very effective at
reducing hip size.
It is a very high-impact
activity though, and very
overweight people would
be better off with something
less jarring such as fast
walking, cycling or swimming.
As with anything, start
off slowly and gradually
work up your speed and distance
until you get where you
want to be.
Running can also be a very
social activity if you have
a running partner or join
a running club.
careful when running down hills,
as the impact is much greater.
Overuse injuries due to excessive
running are often caused by running
your foot is landing straight
and is not splaying out to the
side or inward.
you get abdominal cramps while
running you have a few options:
stop and let it fade, stretch
it out a little while running,
massage the area, press on the
area with your fingers or use
your fist and punch the spot lightly.
Cramps are caused by localized
circulation difficulties. These
strategies will help increase
your torso to rotate when striding.
This will lengthen your stride
and tighten up your waist as a
your body erect and do not allow
yourself to hunch over.
bounce up too high when running.
The goal is forward motion, not
excessive up and down motion.
run in areas where air pollution
is bad. Running gets air into
the really deep passages of your
lungs. You don't want to saturate
those areas with pollution.
Aerobic Dance Classes
aerobic dance class is what likely
pops into your head when you think
of aerobic exercise.
classes can be very effective
for cardio training.
sure you are being taught by a
are also many excellent videos
out so you can exercise in the
privacy of your own home instead
of going to a class.
many people, the social component
of aerobic classes is what keeps
them coming back.
you have no rhythm, however, this
may not be for you as you may
can buy aerobic shoes or simply
use ordinary running shoes (make
sure they have good padding and
of Aerobics Classes
are a few different basic types
of aerobics: low-impact, high-impact,
step and water.
aerobics classes always keep
one foot on the ground. There
is no jumping or pounding to hurt
joints. This is a good thing for
anybody but especially for those
who have a lot of excess weight
and can't or shouldn't jump around.
aerobics involve some jumping
movements and are appropriate
for more advanced exercisers than
are done on a raised platform
(adjustable) using a variety of
moves designed to take advantage
of the stepping-up movement. Step
aerobics can be low-impact or
are simply aerobics done in the
water. They are very low-impact
and, due to the buoyancy of the
water, are very good for overweight
people. It is not necessary to
know how to swim to do water aerobics
as they are usually done in waist-high
recent innovation in aerobics is
to include various marital arts
or boxing moves into the mix, e.g.
punching, kicking, etc. The popular
Tae Bo videos are an
example of this style. They give
you the benefits
of an aerobic workout plus some
knowledge of self-defense.
as fast as you can. This type of
cardio is suited to interval training
and is generally not appropriate
with as much power as you
can, keeping your stride
length as long as possible.
your heels up behind you
and stretch forward with
your feet before you plant
should lean forward somewhat
as you sprint to keep your
center of gravity slightly
unbalanced in the forward
on the balls of your feet
for the first few seconds
of acceleration then stretch
it out and plant with your
arms should be pumping powerfully
and your head should stay
looking straight forward.
can try finishing longer
runs with a sprint at the
end, just to finish strong
or test your willpower or
just to beat your running
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