October 2008 Fitness Tips

Cardiovascular Training

How’s everyone doing on their cardio workouts? In November of 2007 I gave general tips on a cardio workout. I’ll reiterate some of it now. Here is a simple definition according to the National Academy of Sports Medicine: “Cardiovascular activity is any activity that places stress on the cardiorespiratory system.” In other words, keep the heart pumping. So how do you do that? And which machine is the best? Of course, the answer to the last question varies to each individual. I’ll tell you a little bit about each machine.
  1. Treadmill: The treadmill is a great way to start a cardio workout, especially if you haven’t exercised in awhile or are recovering from surgery or an illness. Most treadmills offer a variety of options to increase intensity. If you’re tired of just walking on the treadmill ask for assistance in selecting a program that will change intensities for you. Or if you’d rather do it manually, increase the incline and/or the speed. Of course you can always hold a pair of dumbbells in your hands to help work the upper body as well. Depending on what your goal is 20 to 30 minutes a day is a good start.
  2. Elliptical or Precor: If you’re looking for an alternative to the treadmill this could be it, especially if you don’t want to put too much stress on your knees. The elliptical also has a variety of options you can choose from, including movable handles, which you will want to utilize to get the most out of your elliptical training. Some elliptical machines also have the option of inclining which will increase the intensity of your workout as well as work different leg muscles.
  3. Stair Master: Here’s another alternative to stave off the treadmill boredom. This is just like climbing stairs. Only this machine will speed up on you if you’ve programed it to do so. So be careful. Again, this is just another cardio alternative. If you have knee problems, this is not the machine for you. Try it.
  4. Stair Stepper: (Not to be confused with the Stair Master.) The main difference between these machines is this machine doesn’t require you to lift a foot completely off the machine. The Stair Stepper is a great way to ease into a cardio workout. It’s slightly easier on the knees and is great for beginners. Although there are handles to hold onto, to get the best out of a workout, don’t hold on if at all possible. (This goes for all the cardio machines. Some people may think they’re just using it for balance, however, if they didn’t hold on they would end up slowing down and getting more out of their workout. Sometimes, faster isn’t the answer)

  1. Bicycle: There are usually two different types of bikes offered in gym. The one rarely being used - without the back support or arm support - is actually the better one to use if you’re using it for a cardio workout. The incumbent bike is good for those who have had knee problems, are recovering from an illness, who are just beginning to exercise, or just want to keep their muscles lose. As an actual cardio workout, it is the least effective.

Of course, all these cardio machines can be utilized outside as an alternative to being inside. However, let me stress the importance of wearing a helmet when on a bicycle and NOT wearing headphones. This is not only a safety issue, but actually bad form. If you’re listening to music, you’re not listening to your body.
Other forms of cardio workouts in the gym:

  1. Classes: A lot of gyms offer different types of classes including, but not limited to:          
  2. Spinning: Indoor crazy cycling; where you’re in & out of the saddle at different intensities designated by a spinning instructor (yes, there is such a thing).
  3. Dance: Yes, some gyms have incorporated different dance classes as a way to get more people in the gym and working out. Some of the classes: Salsa, tango, etc.
  4. Step: Yes, these classes still exist. You have control over how high the step is and follow an instructors guidance.
  5. Abdominal: Try doing a 30 minute stomach class and you will never deny again that this is a cardio workout!
  6. Boxing or Kickboxing: This has become a more popular class and is an excellent way of getting the heart rate up for a great cardio workout.
  7. Weight Lifting: As I’ve before, lifting weights can be done for cardio as well.

Cardio workouts outside the gym:
All the above, of course, but here are a few more:

  1. Dancing
  2. Jumping Rope
  3. House cleaning
  4. Mowing the yard
  5. Sex - can be a cardio workout.
  6. Hiking or Mountain Climbing

  1. Swimming - some gyms with pools offer aqua classes

I’m sure there are more. If you can think of any, please feel free to e-mail me at nickienicolas@yahoo.com. I’ll be glad to add it to my list and let everyone know where the added information came from. Don’t forget to stay hydrated, especially as you increase your workouts!
As always, consult your physician prior to starting an exercise program. See you next month.
Nickie
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