Hello friends, I wanted to share some information I have been preparing to add to my "Give Me 5" Fitness Program Booklet. I am also adding this info into a slide presentation I will be giving soon. This post will address the different types of cardiovascular exercise . The options are endless and it just comes down to finding the right fit for you! Make sure that it's something that is enjoyable and you will be more likely to commit to it! =) Read bellow and explore your options! (Also notice one of my favorite slogans to say to my clients in quotations below!! )
Cardiovascular Exercise
“The Peanut butter to weight training’s jelly”
Running
Running is a great choice for a variety of reasons:
•It doesn't require special equipment (except some quality shoes)
•You can can do it just about anytime, anywhere
•It's high impact, which helps build strong bones and connective tissue
•It gets your heart rate up more quickly than low or no impact exercise
•It helps you burn serious calories, especially if you add hills, sprints or try interval training.
In fact, a 145-lb person can burn 300 calories by running at 5.2 mph for 30 minutes. The same person would burn about half of that with a brisk walk. The downside is that it takes time to build the strength and stamina to run continuously and, because it's high impact, it may not work for every person
The Elliptical Trainer
Next to the treadmill, the elliptical trainer is the most popular cardio machine at the gym and it's no wonder. The elliptical trainer allows your body to move in a natural way, but without the impact of the treadmill. You can add intensity by increasing resistance and some machines include adjustable ramps and arm handles for added intensity as well. As a bonus, you can go backwards on an elliptical trainer, adding variety while working your muscles in a different way.
The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.
Swimming
Swimming is another great choice because, like cross-country skiing, it's a full body exercise. The more body parts you involve in your workout, the more calories you'll burn. Spend 30 minutes doing the breastroke and you'll burn almost 400 calories. Best of all, your joints are fully supported so you don't have to worry about high-impact injuries. It's also great cross-training for other cardio activities.
Step Aerobics
Step aerobics is another great choice, particularly for people who like choreographed workouts, but don't enjoy the jackhammer feel of high impact aerobics. The step offers intensity without the pounding and it's easy to up the energy by adding risers.
It's also a great calorie-burner, targeting your legs, butt and hips while burning 300-400 calories in 30 minutes (during high intensity sessions). Though it might look complicated, step is easy to learn if you start with a beginner class or video.
Zumba!!!!!!
“Ditch the workout - join the party!!!!” This is the ever famous slogan that Zumba embarks upon. Zumba is exactly what is says; a party atmosphere with intense sweat dripping workouts.
You can burn 320-1145 calories in a Zumba class. It depends on how much you weigh, how hard you work, and the length and difficulty of the class. Zumba allows you to work at your own pace and push yourself as hard as you feel capable. The best part is, anyone can do Zumba; you do not have to be a dancer
Walking
Walking is another great choice for cardio because, like running, it's accessible: You don't need special equipment and you can do it anywhere, anytime. It's harder to get your heart rate up with walking since it's low impact but, if you work hard at it, a 145-lb person can burn about 180 calories in 30 minutes.
Adding hills, speed walking or using walking poles can also increase the intensity. Make sure you walk briskly--pretend you're trying to catch a bus--and keep you head up, back straight and swing your arms.
Jumping Rope
Jumping rope is another calorie-scorcher and, as an added bonus, a jump rope packs easily in your suitcase, making it an excellent travel exercise. A 145-lb person can burn a whopping 330 calories with a 30-minute workout, but you'll want to slowly work your way up to that.
Start by jumping for 1-2 minutes at a time, taking breaks by marching in place and swinging your rope in a figure eight motion. Continue alternating for 10-20 minutes and, over time, gradually increase the amount of time you jump while decreasing your rests. You can add variety by trying different foot patterns (jumping on one foot, scissor jumps, etc.).
Cycling
Whether you're outdoors or indoors, cycling is an excellent cardio workout. By using the power of your legs, you increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is. What makes cycling even better than other activities is that you can incorporate it into your daily life. You can ride to and from work or use your bike to run errands around town. It's also low impact
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