Cardiovascular

To achieve a good cardio workout all you really need is a good pair of
running shoes. Most cardiovascular 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, dancing maybe some music
would help). Other forms of cardio are step, circuit training, bike riding,
swimming, aerobics and more…

Running: 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 loosing 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 30
minutes without stopping. Try to increase your run time by 10% each
week, remember not to over do it and don’t 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: 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, most people work within a five mile
radius of there 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 with out 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 five miles 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.
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 1-2 lengths at a time resting between sets if
necessary, after you have swam ten lengths call it a day. The next day
repeat the process until you can swim five lengths without a break.
Progress to ten lengths in by adding an extra length each time you return.
You can put together your own cardio raining routing in the 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. A good start point for cardio is always a
run.

This cardio workout will work for a person of medium fitness, however
adjust the times and pace according to your fitness levels.
1. Run at a light pace for 20 minutes, start off at a walking pace and
gradually move to a run, this helps you get warmed up and the
blood pumping.
2. Rowing machine- set the rowing machine for a countdown time of
15 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 the full 13 minutes and use the 2 minutes to slow
the pace down.
3. Move immediately on to exercise bike take a stead paced ride for
12 minutes with a sprint finish for the remaining 3 minutes.
4. After the exercise bike move directly on to the step climber for a
period of 15 minutes climbing on a light level to get the legs going.
Try to move at a swift pace for the full 15 minutes as this is the last
of the leg work you will be doing.
5. When you have completed the step climber, move onto the abs
bench for some crunches. 4 sets of crunches to failure is your
target for this exercise. Try twisting your body and touching your
left knee with your right elbow and vice versa.
6. The last exercise in this quick cardio workout is the leg raise
apparatus. Bring your knees up to your chest for 3-4 sets for as
many reps as possible (failure)
After the completion of this cardio workout, remember to do a full warm
down by stretching the muscles. The full workout should take you around
1 hour 20 minutes.