CARDIO
The first part of the Ultimate work out plan series is cardio exercise. Cardio is very important whether you want to lose weight , build muslce or just improve your health in general. These types of exercises are easy and fun to do.
There are a lot of benefits to doing cardio , such as;
- It strengthens the heart
- It strengthens the lungs and increases lung capacity
- It boosts the metabolism, burns calories, and helps you lose weight
- It helps reduce stress
- It increases energy
- It promotes restful sleep
TOP Cardio exercises
RUNNING
Running is the most popular cardio exercise. It does not require any equipment and people of all ages can do it. It keeps your heart rate up , burns a lot of calories and basically keeps you fit.
Before you start you start running you should make use of these tips:
- Do some light exercise to warm up , such as jogging in place , to warm up your body.
- Stretch for about 5 to 10 minutes to maintain muscle flexibility.
- Keep the exercise program light during the first week. Slowly increase speed and distance on the succeeding weeks.
- Jogging- The best way to start your running program is by jogging at a steady pace over a short distance .
- Short distance -This is running fast , sprinting , over a short distance such as 100 meters.
- Long distance – This is running at relatively fast pace over a long distance . It is most suitable for people below 40 years old.
BOXING
Boxing is considered as one of the best cardio work outs . You do not necessarily have to have an opponent , just by doing the pre-match exercise you will really get a good work out. The equipment that is required is ; heavily padded leather boxing gloves and boxing shoes. Punching bags and appropriate clothing are also required. If you do not have the equipment , and you are not a member of any gym , its ok , you can do “shadow boxing”( boxing with out the equipment against an invisible opponent) in the comfort of your own home.
The work out is as follows;
- The first step in getting into this workout is to have interval running. It consists of sustained, intense running for a set time and distance. This will condition the body for boxing.
- Do a 10-minute basic resistance endurance training. This will emphasize the level of speed, endurance, and strength.
- Do a 5-minute drill, combining multiple punches and defensive work.
- Do a timed rounds punching light to heavy bags , or punching the air fast if you do not have a punching bag.
- Cool down by doing a 5-minute stretching to stabilize the heart beat.
SWIMMING
Swimming is a good exercise for strengthening the muscles . Swimming involves nearly all major muscle groups. It is considered one of the best whole body workouts. Strokes like freestyle, backstroke, and breaststroke use abdominal, gluteals, biceps, quadriceps, triceps, and hamstring muscles The equipment needed are a swimsuit and of course a swimming pool.
- Swimming routine, like any other physical fitness activity, should start a warm up. you can jog in place to get your heart rate up.
- For beginners, it is wise to start slowly and increase their limits as they become stronger.
- A 30-60 minute swim is good enough for starters, this can dramatically reduce the risk for diabetes, strokes, and heart disease.
Swimming has a lot of variations. For beginners, Freestyle is the best technique to start with. This is the most popular, fastest, and easiest stroke.
The next articles will be concentrated on working out specific parts of the body.
BY KAPA187
Good for Sata,RB and all of us.
Mwalembako vanzelu lelo ka. As my teacher used to write in my exercise book, Excellent, Keep it Up!
GOOD!
this is very good ..piece of advise..
Has anyone here tried Turbo? My goodness now that is a kick butt workout! It feels good once you done though.
LT thank you.
Atleast away from the usual RB/SATA stories. We all know who will win …..again again
This is very good. Why dont you make this a regular. We have bloggers whose contributions are good and we endup learning more from these contributions
What about sex.
Grow up , this is not kachepa360
It’s nice to read something practical like this on LT. The Greeks used to say “a healthy spirit lives in a healthy body” implying that physical fitness is just as important as spiritual fitness.
I myself took up running a few years ago and I would recommend it to everyone.
Other cardio tips:
Quit smoking if you are a smoker.
Avoid fattening foods (especially pork).
Reduce your alcohol intake.
Eat more vegetables (organic).
Drink more natural fruit juice.
Besides all of the above, spiritual activities like meditation, prayer and fasting are also known to have positive cardiologic effects.
@Sniper thats a great cardio workout! It has other benefits too i.e increased self esteem, better mood, stress relief
@ my opinion…how frequent should it be done?
Thnx L.T and KAPA187 u ar really helpin us ot its bttr to go joggin thn going to the gym coz sm of us dnt hv money to go to the gym . Keep it upThnx L.T and KAPA187 u ar really helpin us ot its bttr to go joggin thn going to the gym coz sm of us dnt hv money to go to the gym . Keep it up
It’s nice to read something practical like this on LT. The Greeks used to say “a healthy spirit lives in a healthy body” implying that physical fitness is just as important as spiritual fitness.
I myself took up running a few years ago and I would recommend it to everyone.
Other cardio tips:
Quit smoking if you are a smoker.
Avoid fattening foods (especially pork).
Reduce your alcohol intake.
Eat more vegetables (organic).
Drink more natural fruit juice.
Besides all that, spiritual activities like meditation, prayer and fasting are also known to have positive cardiologic effects.
Thanks LT, this is progressive. @12 Nine Chale, thanks too I was just about to say to all these add the spiritual wellbeing, that’s prayer and reading God’s word, keeps you more in shape.
Great work LT at least we can take a break from ZamPolitics for a change !
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