Do It For You!Cardiovascular Fitness
Cardiovascular fitness is a special form of muscular endurance and can be defined simply as your body's ability to get oxygen and blood to the muscles. It is the efficiency of the heart, lungs, and vascular system in delivering oxygen to the working muscle tissues so that prolonged physical work can be maintained. A person’s ability to deliver oxygen to the working muscles is affected by many physiological parameters, including heart rate, stroke volume, cardiac output, and maximal oxygen consumption.
Rowing is a great aerobic exercise for getting you in shape. The more muscles you use while you're exercising, the less time it takes you to get a total body workout. Rowing uses many muscles of the arms, legs, abdomen, and torso. Your heart and lungs can get as great a benefit from rowing as from running, in a workout that also builds muscular strength and endurance.
Maybe it's because you'll burn as many as 500 calories per 40-minute ride. Maybe it's because the expert coaching, motivating environment and unbeatable group energy power you up hills that once seemed too steep to climb. Or maybe it's just because the person you are after class feels so much better than the one you were before did. Whatever the reason, millions worldwide have found a lot to love about the Spinning® program.
The Spinning program is the original and most popular group cycling class. And it's not just because Spinning is an unmatched way to make your fitness goals a reality. With no complicated moves to learn, top-notch instructors and music that begs your legs to pedal, getting into the best shape of your life has never been more fun.
While seated you work your hips, butt, thighs and calves to get a great workout.
When you stand you add your entire core, your abs, plus your arms,
chest, shoulders, and back for an awesome total-body workout with virtually no impact.
www.spinning.com
How do I start a running program?
Gabe Mirkin, M.D.
If you think you would enjoy jogging or running, here's how to get started. First, check with your doctor and get a good pair of running shoes. Start out by jogging slowly until your legs feel heavy or hurt or you feel tired. Then stop for the day, even if you have taken only a few steps. Do this every day or every other day. You should be able to work up to the point where you can jog slowly for at least 20 minutes. If you're happy with this program, you don't have to go any further. However, if you want to improve, follow the training methods that competitive runners use.
On one day, start out slowly and gradually pick up the pace. When you start to feel uncomfortable, slow down. When you recover, pick the pace up again. On the next day, if your legs feel stiff, don't try to run. If your legs feel fresh, run very slowly. Try to do these gradual pickup workouts every other day. Never do them when your legs are stiff or tired.
After a few months of alternating days of pickups and slow runs, you are ready to take the next step: intervals and longer runs. On Tuesdays and Thursdays, run faster. On Tuesday, try to run 220 yards fast (half a track length), rest and then repeat the 220-yard runs until your legs start to feel stiff. On Thursday, try to run two to five miles fairly fast, and on Sunday, try to increase your distance so you can run for at least one hour. On the other days, either run slowly, or if your legs feel stiff, take the day off.
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