Cardiovascular Exercise by Emily Kaffel
The hardest part about working out (at a gym) is walking through that door. Once you are there, you might as well get some sort of workout in 
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Why Cardio
"Regular aerobic exercise causes your lungs to process more oxygen with less effort; your heart to pump more blood with fewer beats; and the blood supply directed to your muscles to increase. As a result, by performing cardiovascular exercises, you are increasing your body's endurance and efficiency. " Discovery Health
In more simple terms, you are giving your heart a good workout meaning you can pump more blood easily without too much strain on your heart. One test of how "fit your heart is" is figuring out your Resting Heart Rate (RHR). For males it should be about 70 bpm and 75 bpm for females. Now these are on average, so do not freak out if yours is a little higher or lower. To figure your RHR, take your pulse (listen to how many times you feel your heart beat) in one minute. The lower your RHR the healthier your heart is. If your heart beats A LOT during that one minute, this is an indicator that you have a poorer level of cardiovascular fitness, and as a result, your heart is working pretty hard (harder than it should be) just to pump blood throughout your entire body.
Other benefits for cardio exercises:
Weight loss: During cardio exercise, your heart is working overtime, so you burn more calories than if you were just sitting around doing nothing.
Health: Reduces your risk of heart disease, high blood pressure
Improved mental health:
Regular aerobic exercise releases endorphins, your body's natural painkillers. Endorphins also reduce stress, depression and anxiety.
Improved immune system:
People who exercise regularly are less susceptible to minor viral illnesses such as colds and flu. It is possible that aerobic exercise helps activate your immune system and prepares it to fight off infection.
Increased stamina:
Exercise may make you tired in the short term, i.e., during and right after the activity, but over the long term it will increase your stamina and reduce fatigue.
Improved muscle health:
Aerobic exercise stimulates the growth of tiny blood vessels (capillaries) in your muscles. This helps your body more efficiently deliver oxygen to your muscles and remove from them irritating metabolic waste products such as lactic acid. This can lessen your discomfort if you have chronic muscle pain or chronic low-back pain.
(benefits from Discovery Health)
Aerobics/Exercise Classes
There are various ways to satisfy the cardio portion of your workout. I think taking classes is a wonderful solution, especially if you have a very busy life! Before I started working full-time, I had hours in my day to devote to working out. I could spend 2-3 hours a day in a gym doing both weights and cardio. However, this is not feasible for most people lives, nor do we need to spend that long in a gym to see results!
I love taking classes because it goes by so fast and it is fun and motivating. I am a teacher and all day I spend telling students what to do, and I am constantly thinking and on my feet. I love going to a workout class after school and just being told what to do and following someone else. It is mind numbing and relaxing at the same time. Usually they last about an hour (if not shorter) and it goes by so fast!
Classes are also motivating. You have to find classes that suit your interest and also one where the instructor motivates you. There are times when I was doing a class and I honestly wanted to bail, I just didn't feel like exercising. BUT I have never walked out in a class because that seems rude and there are a lot of people who would notice. This is motivation to keep going. However if you do feel this way, just lighten up and don't work so hard =) We all feel sick or just not in the mood at times! It is ok!
Some popular classes are:
Spinning (biking): This is usually a very intense class which is why it is my favorite form of cardio. I am the type of person who loves to be dripped in sweat after a workout. You can adjust how hard you work by controlling the resistance. I do recommend you at least try a spinning class!
Step: This class usually does aerobics involving a height-adjustable step and simple movements on, over, and around the step. It is a great workout (especially for beginners).
Dancing: This can include many kinds of dancing. They have classes where it is hip-hop and R&B, salsa, mambo, and belly dancing just to name a few popular ones.
Kickboxing: This class is really fun for all types of levels of fitness. Usually a combination of martial arts and boxing. A lot of fun routines and good music =)
There is a company called http://www.lesmills.com/ that produces several fitness classes. The classes are amazing and are hosted at so many gyms all over the US and the world! I recommend you check out their site and see if you can try out any classes in your area!
Stairs
Stairs for Fitness!! Click on the picture for an interesting viewpoint!
Available under Creative Commons License by ocean.flynn
Should I do weights or cardio first????
Various Cardio Exercises
Above, I've listed common cardio exercises that really get your heart rate up and blood pumping. You can click on each exercise to access a link to give you more detailed information. Each link is just one resource of many!
Pretty much, any activity that gets your heart rate up is a cardio exercise so be sure to pick an activity that you enjoy!!!!
Magazine Resources/Books
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