I’ve updated the exercise section of my Web site and added a number of new articles. Visit my exercise program page for links to more exercise articles, including strengthening/toning exercises for the upper body, back, butt, and legs. And this issue includes an article on activities to improve your cardiovascular health.

Cardio Workouts

Cardiovascular exercise primarily focuses on developing and strengthening the cardiovascular system through aerobic training. This means strengthening your heart, lungs, and blood vessels so that they all work more efficiently.

Research shows that adults who maintain a high level of fitness throughout early and middle life end up living fuller, more productive lives as seniors. The numerous benefits of cardiovascular exercise include lower blood pressure, lower bad cholesterol and higher good cholesterol, decreased risk of heart attack and stroke, decreased risk of osteoporosis, decreased risk of some cancers, and more.

When you want to find the best cardio activity for you, consider your personal preferences as well as your body. The important thing is to get your heart pumping and enjoy what you are doing.

Swimming and Water Aerobics

If you swim for three 45-minute workouts every week, you will see major changes in your body in just two to three weeks. Because your body is buoyant in the water, your muscles must work hard to propel you through the water. Muscles work almost twice as hard in water as in land workouts.

Water aerobics use the water’s resistance to build muscle and burn calories. Water aerobics frequently use accessories for workouts but you can also go to the pool and perform the same toning exercises that you would do in the gym. Squats, lunges, leg lifts – when done under water, these movements become more challenging and require muscles to work harder.

Water aerobics is one of the most highly recommended options for people with arthritis and other joint and connective tissue disorders. Water supports the body and takes most of the stress off the joints. The water provides resistance for the body to work against without causing friction or pain.

Power Walking

Power walking requires you to put out a lot more effort than a stroll around the block. In power walking, you swing your arms back and forth as you walk briskly. Increasing the speed boosts your calorie burn even higher.

An excellent variation for a power walking routine is to add arm movements. As you walk briskly, raise your arms overhead and bring them back down to the pace of your walk.

Power walking at the gym is as easy as hopping on the nearest programmable treadmill. Choose a walking route that includes inclines and changes to surprise and challenge your muscles.

Belly Dancing

Belly dancing won’t burn quite as many calories as swimming or power walking, but for sheer fun and novelty this workout is great. You tone your hips, thighs, and waistline in a typical class and increase your aerobic capacity.

Actually, any type of dancing is great, including putting on some music and dancing around your living room. Have you watched Dancing With the Stars? My chosen dance form is contact improvisation.

Ashtanga Yoga

The most physical form of yoga is Ashtanga yoga, which uses the traditional yoga poses and also incorporates powerful aerobic conditioning at the same time. You move quickly and powerfully in a fast-paced routine that is led by a certified instructor. You can also find Ashtanga videos, so you may want to consider having your own private session at home.

Spinning

When you spin, you use a machine similar to a bike but with only one wheel and with adjustable resistance so that you can control the level of exertion. Beginners start with the handle in a traditional biking position but as you proceed through levels and become more fit, you eventually move the handles to be almost level with the bike saddle. Spinning mimics mountain biking by changing resistance at different points throughout the workout, imitating hills and rises.

Step Aerobics

Step aerobics can burn serious calories thanks to the work it requires from muscles. You need an exercise step that can be raised or lowered depending on your fitness ability. After a brief warm-up, the instructor leads the class in aerobic exercise using the step to increase calorie burn. The pace can get intense and that equals a higher fat burn for you!

And More

Bicycling, hiking, skating, skiing, running, and more are all great cardiovascular activities. Pick something you enjoy!