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Heart health tips

November 12, 2010

Cardio exercise is a very important aspect for a healthy heart and weight loss. It takes time for your body to get used to cardiovasular exercise, so start off slow and the results will be amazing.

Here are eight easy steps to help you get started with your cardio exercise:

Step 1 Choose an activity you enjoy to do. If you pick something you don’t like then you are less likely to exercise.  Walking is a great place to start since it doesn’t require special equipment and you can do it anywhere. It also is relaxing and you can walk with your friends and make it more enjoyable. Great conversations can be made this way. You can also try other cardiovascular exercises such as, cycling, swimming, running, aerobics, rowing, stair climbing, etc.

Step 2 Start off lightly, doing only 2 to 3 days of cardio workouts with a day of rest in between. This is important so your muscles can have a break. If you work out everyday, you might overdue yourself. 

Step 3 Begin with a 5-10 minute warm up of light cardio to gradually increase heart rate.

Step 4 Increase your workouts as you go along. Don’t start where you want to work up to because then you could seriously injure yourself.  Taking it slow can only be beneficial in the end.

Step 5 You should always end each workout with a cool down and stretching. Cooling down and stretching your muscles will help decrease soreness. 

Step 6 Increase your workout time by a few minutes, each week, until you can work continuously for 30 minutes a session.

Step 7 Don’t worry about distance or pace. For the first few weeks, focus on showing up for your workouts and building time. You have plenty of time to work on your speed and distance.

Step 8 After 4 to 6 weeks, change your routine by adding another day of exercise, increasing your pace/intensity, adding a new activity and/or increasing the amount of time you exercise.

Tips for Better Workouts

Make sure you have quality shoes for your chosen activity.

Try new activities. After you get used to an exercise move on to something more advanced.

Be ready for exercise by feeding your body regularly throughout the day and by staying hydrated.

BY KELSEY BESHEARS
Co-Sports Editor

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