By: ?

Thu, 02 Jul 2009 11:45:09 +0000

running is alright but ……. if u want cardio to shed the pounds quicker, id go for a stair stepper machine… or just run up and down stairs[ at your house of school stadium, parking garage etc] if u dont have a gym u can go to. those work wonders on ur legs, and your heart, etc. 20 min of that u will be sweating and droping pounds for sure

By: Robert S

Robert S — Thu, 02 Jul 2009 10:58:55 +0000

Excerpts from Cardiovascular Exercise –
Principles & Guidelineshttp://www.primusweb.com/fitnesspartner/…
For maximum effectiveness and safety, cardiovascular exercise has specific instructions on the frequency, duration, and intensity. These are the three important components of cardiovascular exercise that you really need to understand and implement in your program. In addition, your cardiovascular program should include a warm-up, a cool-down, and stretching of the primary muscles used in the exercise. This article is part one of a two part series discussing the very important principles and guidelines of a safe and effective cardiovascular exercise program. Part one will explain the proper methods of warming-up, stretching, and cooling-down and discuss the frequency and duration of a sound cardiovascular routine.
Frequency of Exercise
The first component of cardiovascular exercise is frequency of the exercise, which refers to the number of exercise sessions per week. To improve both cardiovascular fitness and to decrease body fat or maintain body fat at optimum levels, you should exercise (cardiovascularly) at least three days a week. The American College of Sports Medicine recommends three to five days a week for most cardiovascular programs. Those of you who are very out of shape and/or who are overweight and doing weight-bearing cardiovascular exercise such as an aerobics class or jogging, might want to have at least 36 to 48 hours of rest between workouts to prevent an injury and to promote adequate bone and joint stress recovery.
Duration of Exercise
The second component of cardiovascular exercise is the duration, which refers to the time you’ve spent exercising. The cardiovascular session, not including the warm-up and cool-down, should vary from 20-60 minutes to gain significant cardiorespiratory and fat burning-benefits. Each time you do your cardiovascular exercise, try to do at least 20 minutes or more. Of course, the longer you go, the more calories and fat you’ll “burn” and the better you’ll condition your cardiovascular system. All beginners, especially those who are out of shape, should take a very conservative approach and train at relatively low intensities (50-70% max HR) for 10-25 minutes. As you get in better shape, you can gradually increase the duration of time you exercise.
It is important that you gradually increase the duration before you increase the intensity. That is, when beginning a walking program for example, be more concerned with increasing the number of minutes of the exercise session before you increase the intensity, by increasing your speed or by walking hilly terrain.
Type of Exercise
Continuous, rhythmic, large-muscle exercise helps to develop cardiovascular fitness. Examples: walking, jogging, running, cycling and swimming. Although not continuous, short court racquet sports (racquetball, handball and squash) can be appropriate if the rest interval is not prolonged.
… and from Weight Loss & Exercise – American Diabetes Association
Exercise is also known as physical activity and includes anything that gets you moving, such as walking, dancing, or working in the yard. You can earn the benefits of being physically active without going to a gym, playing sports, or using fancy equipment. When you’re physically fit, you have the strength, flexibility, and endurance needed for your daily activities. Being physically active helps you feel better physically and mentally.
ClubPed
ClubPed is the Association’s new online feature. You already walk every day. Now all you have to do is track your walking steps. Set a goal and start walking. Walk alone, with a friend, or in a group. ClubPed can help you get started and maintain your walking program, while offering some cool rewards.
… and Exercise And Weight Control from WebMD.com
What Type of Exercise Is Best?
It does not matter what type of physical activity you perform — sports, planned exercise, household chores, yard work, or work-related tasks — all are beneficial.
Over the past few years, exercise advertisements have targeted simplified exercise routines for weight reduction and maintenance. Some exercise advertisements sell the belief that one machine will work your entire body and give you the results you need. However, many of these machines may only be good for one type of conditioning, such as cardiovascular; these machines also have limitations to the type of exercise you can do and they are not good for everyone. To determine the best type of exercise program for you, talk to your doctor and a certified athletic trainer.
How Much Exercise Should I Do?
Studies show that even the most inactive people can gain significant health benefits if they accumulate just 30 minutes or more of physical activity per day.
For the greatest overall health benefits, experts suggest 30 minutes of moderate-intensity aerobic exercise (see below) most days of the week plus some form of anaerobic exercise (see below) such as muscle strengthening activity and stretching at least two to three times a week.
What Is Aerobic Exercise?
Aerobic exercise is any activity involving large muscles, done for an extended period of time, that makes the heart and lungs work harder. Aerobic exercise can be done for weight loss, but it also provides cardiovascular benefits. Examples of aerobic exercise include walking, biking, jogging, swimming, aerobic classes and cross-country skiing.
What Is Anaerobic Exercise?
Anaerobic exercise usually refers to resistance training. Anaerobic exercise is done primarily for increased muscle mass. Weight training is a form of anaerobic exercise.
HTH

By: J Doe

J Doe — Thu, 02 Jul 2009 10:18:05 +0000

Try a high intensity aerobics class or videa. Taebo is good. Weights should be spotted by a fitness trainer.

By: angrywm1

angrywm1 — Thu, 02 Jul 2009 09:44:04 +0000

Cycling , swimming , kick boxing , rowing , jumping rope anything to get that heart rate up . As for weight training a couple of times a week but push it hard you want to build muscle .

By: Ben

Ben — Thu, 02 Jul 2009 09:34:44 +0000

Try a step class that does intervals with weights. I run 30 minutes every other day. On M/W/F, I have a step class that does intervals. You have 7 -10 minutes of heart pumping aerobics followed by 5 minutes of weight training in different areas. The two exercises seem to complement each other well.

By: Raven

Raven — Thu, 02 Jul 2009 09:02:40 +0000