Think Out of the Box

Although I focus on cardio equipment and activities that I can do in the gym or at home. There are a variety of activities to choose from--only your imagination keeps you limited. You may also be surprised at the number of activities you already do that can be incorporated into your workout routine. Check out the following site to get valuable information on activities and how to make use of them in your daily life.

Which Cardio Machine is Best for You?

I have always felt guilty about using only one type of cardio machine (my favorite is the stairclimber) because of my knowledge of the benefits of cross training. Despite my occasional flirtation with other machines, I usually come back. Why? Because I enjoy doing this particular exercise and it suits my goals. That being said there are some advantages and disadvantages associated with each cardio machine and you may want to know this before getting started. One of the best overall machines is the treadmill. The motion is familiar (whether walking or running), uses all the large muscle groups, allows for weight-bearing movement, can be adjusted for all levels of fitness. That being said, it may not be suitable for some folks such as those with balance issues or joint injuries that could be exacerbated by their weight. Stationary bike is a great alternative for those with knee injuries or can't endure weight-bearing activity (i.e. individuals that are obese). If you happen to have back problems, you can use the recumbent bicycle as an alternative. Stair mills actually force you to pick up your legs and bear weight so they do provide a better workout than a stairmaster but if you have bad knees the support of the motor activated stairmaster is a better choice. Keep in mind that form on the stairmaster is important--the more you rely on holding you body upright keep your hands off the handrails and use your core to balance while stepping. The elliptical does a good job of movement while remaining low-impact so they are appealing to beginner's. I find the angle and movement awkward and I don't get as good a cardio workout. Rowing machines provide a great overall workout especially for core muscles but it requires attention to form and may not be advisable for anyone with hip or knee problems. The most important thing is to pick an activity that you can maintain consistency. If you like outdoor activities pick a machine that can easily be transitioned out of the gym -- for most folks that would be the treadmill (walking, hiking, running can all be done outdoors) as will as the stationary bicycle.

Stick To It Tip #8

You may be at the point where you are missing a workout here or there, so we need to build strategies to get you back on track. When you don't feel like exercising, think about doing just one set of your favorite exercises. Once you get through these, you will find you may want to finish a whole workout. Or, if you can't seem to drag yourself to the gym, have a plan B which includes a home workout routine. Even if you only get in 10 minutes, it is important to keep the exercise habit in place for at least three months. Go back to some of the earlier tips and see if they can help at this stage.

Cardio for Beginners

From my previous post you can guess I have been doing workouts for a long time but not everyone is at this stage. So for those of you who are just starting out on an aerobic program you can start with just about any type of activity and any amount of time. If you are a self-starter it will help to understand how and why you may want to monitor your heart rate. Try reading the information on Polar USA. It is extremely informative and easy to understand. If on the other hand, you need some guidance, I would suggest starting with the American Heart Association's Just Move (for women) or Cardio for Beginner's (for men) site. Additionally, there are numerous resources in your local library to refer, both books and dvd. Don't worry if you don't have a heart monitor, you can use Rate of Perceived Exertion (RPE). If you are a beginner, start off lower down the scale and of course, you should consult your physician before starting any training program.

Cardiovascular Goals for 2009

I have decided that I would like to set a goal (long-term) of running an 8 1/2 minute mile while staying within 80-90% of my maximum heart rate (220-53 = 167; 80 % = 134; 90% =150). This goal will increase my anaerobic tolerance and improve my high speed endurance. Right now, I am running a 10 minute mile at about 85% of my maximum HR so I have to work on increasing my running speed at a rate that allows my heart rate to stay within 80-90%. To accomplish this, I will need to make small, gradual changes each week. Since I also have a knee injury, my running will be limited to 10 minutes, 3x week and I will augment running with the stair master and use varying heart rate target zones to train to help increase my aerobic capacity. So, here is the overall plan (intermediate goal) and then I will make adjustments each week (immediate goal) to move toward my goal.

• 2x week I will do moderate intensity aerobic work (10-40 minutes at 70-80% HR) to enhance power and improve blood circulation. This will be in the form of the stair master and I will adjust my work upward 10% each week. For example, I am doing 30 minutes at level 11, so each week I increase my resistance level to 12 for a longer portion of the 30 minutes. Right now, I am doing 18 minutes at L11 and 12 minutes at L12; next week it will be 15 minutes at L11 and 15 minutes at L12 until I do all 30 minutes at L12. I will continue this as long as I am within 70-80% HR, otherwise I will slow the resistance to 5% per week.
• 2x week I will do hard intensity aerobic work (2-10 minutes at 80-90% HR). This will be in the form of intervals on the stair master. I will do 5 minute warm-up and cool-down with 9-20 minutes worth of intervals. Again, I will use HR to determine increases each week.
• 3x week I will do my 10 minute of running and attempt to increase the pace each week by 10% while maintaining my target HR of 134 - 150.
• Once a week I will do a light aerobic workout on the stationary bicycle for 40 minutes at a light level (60-70% HR) to increase aerobic endurance, strengthen body to tolerate higher intensity training, and increase fat metabolism (part of my weight loss goal).
  
• A minimum of 2x week (or more) do some walking in my neighborhood at a very light level for 40 minutes at 50-60% of my HR to help in recovery after heavier sessions.

This may seem like a lot but all of these can be incorporated into my gym sessions or at home (I have a stationary bike and my neighborhood is great for walking). Regardless, none of the sessions will last longer than 1 hour. My back-up goal will be the following: To improve my cardiovascular performance (measured by resistance level, time, or HR) in all areas by 30%. This will be more difficult to measure but I believe it can be accomplished and monitored each week.

YWeight?: My Goals for 2009