Cardiovascular

Fredys Fitness Zone

Cardio at Its Best*

Dancing To The Beat

The 20-Minute Workout That Really Works

One-Minute Cardio Interval

Beginner

March in place, pumping your arms vigorously and lifting your knees to waist level.

Intermediate

Step up and down on your step. Be sure to pump your arms and plant your entire foot firmly on the step platform. Lead with your right foot half the time, and with your left foot for the other half.

Advanced

Step on the platform with left foot, then lift right knee to waist level. Pump arms, left arm forward, right arm back. Step down with right foot, then with left. Next, step up with right foot, and lift left knee; right arm forward, left arm back. Continue alternating.

A note about intensity:
Whichever cardio level you choose, give it your best effort. You should feel slightly breathy and sweaty by the end of each minute. Your heart should be thumping, but you shouldn't be so out of breath that you can't talk or have to take a break before moving on to the next exercise.

The 10 Minute Cardio Workout, So You Always Have The Time:

The 10 minute Cardio WorkOut

And Now Its time To Move On Up The Steps :)

Cardio Training:

Fawnia Mondey

Do cardio four times per week, alternating activities each time.

doing the stairs

Stairs

The beginning of the week usually brings with it increased energy levels, so take to the hills — or in this case the stairs — with this trio of activities to target your leg muscles. First, go up the stairs one at a time, then walk down. The next time up, take the stairs two at a time. Again walk down, using the time as your recovery period. Third, do stair skates, jumping side to side from one step to the next, then walk down. Repeat sequence for 30 minutes.
Total calories burned by a 140-pound woman: 200

Sports Training

Sport-specific training includes exercises that improve balance and agility and can train muscles in ways that cardio machines can’t. Today you’ll brush up on drills such as line sprints, figure eights with a basketball, squat thrusts and soccer-ball dribbling.
Total calories burned for the day: 517

sports highknees squatthrust

High Knees/Squat Thrusts (approximately 10 minutes)
Run in place as fast as you can with high knees for two minutes. Stop, squat to the ground with your hands by your feet and thrust your legs out behind you so you’re in a push-up position. Return to the squat position and then the standing position. Do this 15 times. Repeat running, squatting and thrusting five times.
Calories burned by a 140-pound woman: 116

sports dribbling

Soccer Dribbling (10 minutes)
Kick a soccer ball back and forth from foot to foot while walking, then jogging. Move up and down the field. If possible, run forward in an S-pattern with the ball. No soccer ball?

Line Sprints (20 minutes)
Find a tennis or a basketball court or make your own lines on a field (six lines spaced 6 yards apart). Start at the first line and run to the next nearest line. Bend down and touch it, then run back to your starting mark. Touch that line, sprint to the second line, touch it and sprint back to the start. Repeat this process until you’ve touched all the lines. Take a 1–2-minute rest after completing each set of sprints. For your second set, run to the first line, stop, then run backward to the starting point. Repeat this sequence for all lines. Repeat the drills for the suggested time.
Calories burned by a 140-pound woman: 286.

figure8s

Figure Eights With a Ball (5 minutes)
In a plié-squat position, pass the basketball from hand to hand, moving it around and through your legs in a figure-eight motion.
Calories burned by a 140-pound woman: 30.

the old hulahoop -Oh Yea

Cardio Training: Play :)

Total calories burned for the day: 509
Remember how you spent your days as an 8-year-old? I spent them roller skating on the makeshift rink of the cul-de-sac we lived in. Today is all about returning to your youth. Whether it’s in-line skating or playing on the swings at your local park, choose activities that take you back to the playground.

Calories burned by a 140-pound woman:
In-line skating for 30 minutes: 270
Jumping rope for 10 minutes: 108
Hula-hooping for 10 minutes: 44
Playing hopscotch for 10 minutes: 54
Swinging for 20 minutes: 33

sideways squats3

Sideways

Today you’ll challenge your muscles by moving within a totally different plane: laterally. Think sashays from jazz and ballet classes or grapevines from your gym’s aerobics classes. Be careful, though: Lateral movement can place stress on your knees, so take care, particularly when using explosive motions.
Total calories burned for the day: 244

Warm-Up (5 minutes)
Step from side to side. Start by moving from left to right at shoulder-width distance, then increase the width of your steps.
Calories burned by a 140-pound woman: 32.

Squats (10 minutes)
Step to the right and squat. As you stand, raise your left leg slightly out to the side (abduction), then lower it to meet your right leg. Repeat five times, then switch sides. Repeat sequence for five cycles.
Calories burned by a 140-pound woman: 105.

sideways lateral hops

Lateral Hops (work up to 10 minutes)
Mark two spots 2–3 feet apart with either tape or rocks or use existing lines on a court. Stand at one of the markers, bending your knees and keeping your abs tight, then jump sideways to the other marker. Rest 30 seconds after jumping for 30 seconds. Repeat for the allotted time, jumping back and forth between the two marks as quickly as possible.
Calories burned by a 140-pound woman: 107.

Cool-Down (5 minutes)
Do grapevines, like you would do in a low-impact aerobics class, from side to side to bring your heart rate down.
Calories burned by a 140-pound woman: 32.

Don't Forget to Play Your Favorite Sports

And Play Favorite Sport

Adopt an activity you can do with your family and/or friends. Not only will you get a great workout, but you'll reap the benefits of spending quality time with the people you're closest to. Sports like tennis, bowling and softball have adult leagues, for example; check with your local parks and recreation offices fo rmore details.

Calories burned by a 140-pound woman in 60 minutes of single tennis: 373 Calories burned by a 140-pound woman in 30 minutes of bowling: 102 Calories burned by a 140-pound woman playing softball for 60 minutes: 331

Make it a "cardio commute."

We've got an easy tip for giving yourself an energy boost in the morning. Walk or ride your bike to the train station or bus stop. Or, try hopping off the bus a few blocks from your normal stop and walk the rest of the way. You'll arrive awake, alert and ready for work.

According to a study conducted by researchers at the National Institute on Aging, the Johns Hopkins Medical Institution, and the Veterans Administration Medical Center, sedentary older people who participate in an aerobic exercise program show improved cardiovascular function regardless of prior conditioning.

Remember There is No Reason Not To Exercise!

Walking even just a few minutes every day can help regulate high blood pressure. According to the Surgeon General and the American Heart Association, adopting a routine of daily physical activity can help reduce your risk of developing high blood pressure, or help you lower it if it's already too high. Walking also significantly reduces your risk of dying from coronary artery disease or a heart attack (exercise has as much effect as quitting smoking), and makes your heart stronger and more efficient, so that it pumps more blood with each contraction.

The best piece of exercise equipment to buy is the one you are going to use. Consider renting one for a month from a store that sells reconditioned equipment. This way you can try before you buy.