Strength in Numbers

CARDIO

The term "cardio" refers to any type of exercise which will target your cardiovascular system; in other words, it'll make your heart beat faster, and let you know you're still alive. Cardiovascular exercise has numerous health benefits like lowering your blood pressure; the goal is to help make your heart and lungs stronger.

At the start of any exercise program, your endurance is something you will need to build on. Don't decide you want to start running and expect to go 10 miles on the first day. Your plan should be to condition yourself to be able to withstand increasing challenges of whatever activity you choose to participate in. Pick something that is interesting to you, or at least a task you'll welcome on a regular basis and not avoid. If you hate running, don't pick running.

Keep in mind that taking time off isn't necessarily as bad as you think, either. I have weeks where I'm too over-worked or too tired for exercise, and yet, when I pick it up again, I find that I have not lost much of the stamina I had previously built up. Think of it like accumulating coupon points, or cell phone minutes; even as much as a month later, you will still retain a level—or close to it—where you were previously.

Here are just a few suggestions for your cardio exercises:
1. walking
2. jogging/running
3. bike – either stationary or outdoor cycling
4. eliptical trainer
5. fitness class (if you're a joiner)
6. martial arts
7. cross-country skiing
8. snowshoeing
9. stepper
10. tennis
11. swimming
12. jumping jacks
13. jumping rope
14. jumping on a mini trampoline
15. dancing to your favorite music
16. housework such as mopping floors, vacuuming, or washing windows
17. mowing your lawn with a push mower
18. raking leaves in your yard
19. washing and vacuuming your car
20. playing catch with your kids (football or baseball; either is good!)

I bet you never thought that being good at something would equate to burning fewer calories, but that’s exactly what happen with consistent exercise. Once an activity becomes easy, that means it is time to change things up so that you continue to challenge your body.

A word to the wise:
I know you read this on packaging and hear it on tv, but before you begin an exercise routine, you would benefit greatly from visiting your family physician prior to starting. Then you'll have an "official" record of your weight, your blood pressure, and an overall impression from your doctor about the shape you are currently in. He/she will help you monitor your progress and the health rewards. Also consider that any medications you take on a regular basis may need to be monitored, as well.



REFERENCES:
http://www.exrx.net/Lists/CardioExercises.html





>>>DISCLAIMER:
The "Serial Baker" (a.k.a. "Goldie") is NOT a certified personal trainer. Before beginning any exercise regimen, consult your physician for a full medical evaluation and his professional recommendations. It is your own responsibility to get your health checked prior to performing any tasks which can result in injury, illness, or mental fatigue. Advice given on this website is to be considered only a suggestion, and any persons involved—within this article, or follow-up comment(s)—will not be held responsible for any losses resulting from the use, or misuse, of this information. Perform these exercises at your own risk.