Health and Fitness Essentials – The Cardio-vascular Workout
It’s that time of year again – New Year Resolution Time
President’s Council on Fitness, Sports & Nutrition (PCFSN)
PCFSN encourages Americans to include regular physical activity into a healthy lifestyle. Since 1956, the Council has created initiatives motivating people of all ages and abilities to be active.
https://www.hhs.gov/fitness/index.html
Consistent exercise is one of the top things you can do for your health. It has many benefits, including improving your general health and fitness, and decreasing your risk for many chronic diseases. There are numerous types of exercise; it is vital that you pick the right types for you. Most people benefit from a combination of them.
Centers for Disease Control (CDC)
According to the CDC physical activity can improve health. People who are physically active tend to live longer and have lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers. Physical activity can also help with weight control, and may improve academic achievement in students.
Inactive adults have a higher risk for early death, heart disease, stroke, type 2 diabetes, depression, and some cancers.
https://www.cdc.gov/physicalactivity/data/facts.htm
Working with your doctor ahead of time can help you plan the exercise program that is right for you. And that is a good first step on your path to physical fitness.
To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third-party apparatus to help you accomplish your routine.
Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more…
Adding consistent exercise into your daily schedule may seem tough at first. But you can start slowly, and split your exercise time into sections. Even doing ten minutes at a time is good.
You can work your way up to doing the recommended amount of exercise your doctor approves. How much exercise you need depends on your age and health.
With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps.
Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.
Health experts suggest that you talk to your doctor before you start any exercise program.
Data from the National Health Interview Survey, 2000, 2005, and 2010
- In 2010, about one in three adults (32.4%) who had seen a physician or other health professional in the past 12 months had been advised to begin or continue to do exercise or physical activity.
- Between 2000 and 2010, the percentage of adults receiving advice to exercise increased by about 10 percentage points.
- Among adults aged 85 and over, the percentage receiving advice to exercise nearly doubled between 2000 (15.3%) and 2010 (28.9%).
- Receiving advice to exercise increased for adults with hypertension, cardiovascular disease, cancer, and diabetes.
- Adults who were overweight or obese had the largest percentage point increases over the decade 2000–2010 in being advised to exercise.
Working out without a gym
Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So, do not skimp on these – you get what you pay for.
Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you’ve recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.
Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for the doctor approved amount of time comfortably without stopping. Try to increase your run time each week, remember not to overdo it and do not forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle – hamstring, calf and thigh.
Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.
First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, many people work within a five-mile radius of their place of work, which is a perfect distance for a bike ride.
Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride without the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.
You may find it surprising to find that riding a bike 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.
Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.
If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.
Start off by swimming 1 length at a time resting when necessary. After you have swum the number of doctor approved lengths, call it a day. The next day repeat the process until you can swim lengths without a break. Progress lengths in by trying to add an extra length each time you return, if comfortable.
Working out with a gym
You can put together your own cardio raining routing in a gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half per week. A good start point for cardio is always a run.
The American College of Sports Medicine recommends that you see your doctor before engaging in vigorous exercise.
Treadmill
– Run at a light pace, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.
Rowing machine
– set the rowing machine for a countdown time minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout, and use the couple of minutes to slow the pace down.
Exercise bike
– take a stead paced ride with a sprint finish for the remaining few minutes.
Step climber
– for climbing on a light level to get the legs going. Try to move at a swift pace as this is the last of the leg work you will be doing.
Abs bench
– for some crunches. Set your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.
Leg raise apparatus
– Bring your knees up to your chest for for as many reps as comfortable.
This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels. After the completion of this cardio workout, remember to do a full warm down by stretching the muscles.
Remember that this is just a description of cardio exercising, and you should always follow your doctor’s advice before attempting any workout routine. This is not a suggestion for any individual to follow.
Good luck with your New Year resolution. Have fun, get healthy and be safe!
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