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Fitness: What cardiovascular exercise is right for you?
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When it comes time to making that New Year's fitness resolution, what type of exercise you choose is very important. For example, you don't want to choose outdoor cycling when you hate being outdoors! It's crucial that you choose something that you enjoy.......even somewhat. Choose something that suits your personality, your likes and dislikes and even your comfort zone. If you're a lifelong couch potato, maybe something you can do in front of the t.v., under the ceiling fan, watching your favorite soaps would suit you. A treadmill with a t.v. view might just be your ticket to cardiovascular fitness! The great thing about a treadmill is its versatility. You can walk, jog or run. You can go up small hills, big hills, stay on the flat or all three. You can be in front of the t.v., the air conditioning vent or a well placed fan. Lots of options there.
Other types of cardiovascular equipment for indoor use are a stationary bikes, stair steppers, ellipticals and rowing machines. Stationary bikes are good for those who must avoid any kind of impact stress. They are good for toning the legs, too. Using the type of cycle used in cycling classes allows the user to stand and pedal which turbocharges the leg work. You set the pace, so it's important to monitor your heartrate often to make sure you are working hard enough. Stair steppers are low impact and also tone the legs nicely. The elliptical is very low impact and joint friendly with its elliptical movement pattern. The thing I love about the elliptical is that it also works the upper body with its moving arm handles. Most electronic cardio machines have options for preset programs or manually set programs for variety in your workouts. Rowing machines are rather rare these days, but they do exist . They also provide excellent upper body work and offer electronic programs. Rowing can become rather tiresome day in and day out unless you just particularly love the rowing workout. I think that's why you don't see these around too much these days.
On the flipside, there are those who would go stark raving mad it they had to exercise trapped indoors everyday! In the great outdoors, the list is almost endless. There's walking, running, jogging. It can be on a track, up and down hills, through the streets, in a park or through the woods. It can be along the beach, with friends or even your four legged friends. Cycling can be just as versatile. Swimming is also an option that offers all over toning, but falls a little short in the fat burning department. Let's face it, when it comes to outdoor exercise, it is limited only by your imagination!
The important thing is that you pick something you like, at least halfway, so that you will stick to your fitness plan. It doesn't even have to be just one form or another. Mix and match according to your latest whim! The fact that you've included exercise in your day makes it a great day that brings you one step closer to a healthier you.
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- Colas and Sodas - 7 to 9 teaspoons of sugar, chemicals
- Bacon,Deli Meat, Processed Meat - high fat, nitrites,perservatives
- Sugar Loaded Breakfast Cereals - sugar, sugar, sugar + trans fats
- Fruit Juices and Fake Fruit Drinks - high sugar content, preservatives, food coloring
- Junk Food - chips,fried snacks, microwave popcorn are high in fat and preservatives and sodium
- Candy - calorie dense, sugar loaded, health destroying time bombs!
- French Fries - unhealthy fats and trans fats with a side order of free radicals
- Twinkies - If they don't decompose in a dump, what happens to them in your body?
- Giant Sets - 3 or more exercises linked togther and performed in sequence. One set is one time through the giant set.
- Super Sets - 2 exercises linked together that works antagonist or opposing muscle groups like chest and back, quadraceps and hamstrings or biceps and
- Drop Sets - Starting an exercise at one weight, going to failure, and without resting, dropping the weight and continuing on to failure. Continue thi
- Pyramid - Raising the weight with each set or lowering the weight with each set.
- Slo-mos - Doing each repetition very slowly, like 10 seconds up and 10 seconds down.
- Negatives - Using a spotter, the eccentric or muscle lengthening phase of the repetition is emphasized. The spotter assists with the concentric or mus
- Get 6 to 8 hours of sleep nightly
- Combine lean protein with complex carbohydrate at every meal
- Drink green tea daily
- Keep healthy snacks handy
- Get 25 grams of fiber daily
