- Exercise & Fitness
Cardio Core Training Tips
About Cardio Exercise
Cardio Exercise helps prevent Coronary artery disease by increasing the cardiovascular functional capacity. Exercise can include: walking, hiking, stair-climbing, aerobics, calisthenics, resistance training, jogging, running,bicycling, rowing, swimming, and sports such as tennis, racquetball,soccer, basketball, and Tae Kwon Do increase the heart rate and promote an increased heart rate. Warm ups prior to doing any cardio workouts is very important. If you plan to run, you might start with a few minutes of light walking, move into a slow jog and then into the workout. If you plan to do an aerobics workout, start with step-touches or march in place. It is important to use safety practices when exercising and check with your doctor first.
Tae Kwon Do is exercising using bare hands and feet. Tae Kwon Do exercises were developed in Korea to help strengthen their army. Tae Kwon Do’s main benefit is that it builds strong core muscles using high jumps, kicks and standing exercises. Tae Kwon Do was designed as a weaponless self-defense training course and it has become very successful because it is fun. Tae Kwon Do also helps to build confidence, strength, and promotes relaxation by teaching emotional discipline and control. 10-direction kicks are excellent for developing balance. Kicks are performed front, turning, side, reverse turning, and back kicks in each of 10 directions (5 on each leg) without setting foot down. For advanced students, mix blocking kicks in and perform multiple sets or multiple kicks in each direction. Punching is performed making two right vertical punches as if to the opponent’s face. Then perform a left upset punch, left circular (like a roundhouse) punch, or some type of left technique (knife hand, ridge hand, etc). Then do a right uppercut or upset punch, and finish with a left punch shifting into a walking stance. Do at least 10 combinations using both right and left stances. This is an excellent drill for getting into cardiovascular shape.
Weight training is good for balance and focus. Weight training can be used as a warm up for the experienced or a work out for beginners. Working with lightweights up to 10 lbs will increase stamina in arms and legs. Weights can also be attached to the ankles or wrists also for more resistance but you must take care not to cause injury the knee, hip, elbow, and shoulders. For those who cannot do active cardio exercises, Isometric exercises offer another choice.
Isometric Exercises are a form of strength training that requires no equipment and builds muscles. Isometrics is defined as one muscle group exerting force without moving parts. Muscle of the abdomen can be held for 6 seconds at maximum tension while sitting or standing. Arms can push against an immovable force like a door or wall for 6 seconds while standing in the open. Hands can be held in a static position under a desk for 6 seconds. Isometric exercises build muscles to a plateau and stop building. Yoga is a form of Isometrics. Yoga employes the art of Isometrics. Specific Isometric stances or poses called Asana can be viewed at: http://www.yogacards.com/yoga-postures.html Here you can see pictures of over 100 Yoga positions. Combine the pictures of stances or Asana (poses) to make your own Yoga workout routine. Mental concentration is usually done in a relaxing place and position. You need to focus on breathing or on an object and shut out your surroundings. You will learn to ignore noise, lights, and smells when you concentrate. Concentrate for 5-10 minutes at one time.
Cardio Exercise tips from the American Heart Association:
Ø Do housework yourself instead of hiring someone else to do it.
Ø Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
Ø Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
Ø Walk or bike to the corner store instead of driving.
Ø When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
Ø Stand up while talking on the telephone.
Ø Walk the dog.
Ø Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
Ø Stretch to reach items in high places and squat or bend to look at items at floor level.
Ø Keep exercise equipment repaired and use it!