active lifestyle      
Home Shopping:   Nutrition    Fitness Equipment    Sport Gear    Weight Loss 
(what is this?)

Athletic Shoes - Men

Athletic Shoes - Women

Smooth Treadmills

» Beginner Gym-based cardio and strength training
« Prev | Next »

Day 002 - Oh, the glory of cardio

WU 5 min. Treadmill: 10 min Rower: 5 min. Bike: 10 min. Cool-down (CD) 5 min. & stretch.        Training via ActiveMail

FOR TODAY'S WORKOUT, YOU'LL BE DOING 35 MINUTES OF "MIXED" CARDIO. The biggest obstacle that you face is boredom: run on a treadmill for more than a month, and chances are you'll start feeling like a gerbil. The key is to mix it up. So for your first day of cardio, let's ease into it. Begin by warming up on the TREADMILL. After 5 minutes, increase the speed gradually until you are walking at about 3MPH. Stay at this pace for 3 minutes, then hit the incline key up a few notches; it should get noticeably more difficult. Stay on this pace for 3 minutes, maintaining regular breathing patterns (you should be able to hold a conversation without gasping for air). For the last 4 minutes, either stay at this level, or bring the pace up to a slow jog (about 5MPH, or faster if you feel comfortable). Then head over to the ROWING MACHINE, quite possibly the best cardio machine ever invented. Start off slowly, as always, and build up to a regular rhythm. Spend about five minutes rowing at an even pace, breathing deeply. Keep in mind that the rowing motion starts with your legs and finishes with your arms. Don't let the handle come any higher than chest level on the pull. Finally, mount the stationary bike. You're already nice and warm, so pedal briskly for the first minute. Alternate 30 second sprints with a nice, easy rhythm for the next 5 minutes. Then gradually increase resistance over the last 4 minutes to simulate a massive hill climb. Slow down gradually over the last 5 minutes for your cooldown. Wipe off the sweat and congratulate yourself with a 5-minute stretch of the major muscle groups in your legs: quadriceps, hamstrings, and calves.