Simple Cardio Exercises : Activate or
Deteriorate!
You've finally realised that
you have an indolent, couch-potato existence and that things are
probably going to have to change.
You are either working this out for yourself
or your partner - or doctor - has prodded you in the tubby little guy
enough for you to realise that exercise may be the go.
But you are still not completely convinced.
Exercise is hard work, right? Exercise gets you hot and sweaty in a way
that flicking the channels on your remote doesn't. Right?
Anyway, you probably get enough exercise in
your day, right? You walk to the station and from the station to work -
and repeat the process in reverse at day's end, right?
Dream on John Candy.
Most Australians get little vigorous
exercise at work or during their leisure time. Only a handful of jobs
require robust physical activity and most people are more than happy to
veg out in their free time watching the idiot box, playing computer
games, or surfing the Internet.
You might play golf, which provides some
benefit, but it is not going to really help you - and crucially, your
heart - in the same way that regular, vigorous exercise will.
Evidence suggests that even low to
moderate-intensity activities can have both short and long-term
benefits. If done daily, they help lower your risk of heart
disease - one of the biggest killers around.
Exercise comes in many forms - it doesn't
necessarily have to involve gyms or aerobic dancing classes. Brisk
walking, stair-climbing, gardening and even heavy housework all
qualify.
The key to exercising meaningfully is
ensuring that what you are doing is vigorous enough to make your heart
and lungs work harder. Aerobic exercise means your body uses oxygen to
produce the energy needed for the activity.
These exercises can condition your heart and
lungs if performed at the proper intensity for at least 30 minutes,
three or four times a week.
You don't have to train like
Ex-Olympians Cathy Freeman or Current-Ex-Current Olypian Ian Thorpe to
become more physically fit. Any activity that gets you moving around,
even if it's only done for a short time each day, is better than no
activity at all.
It's just a case of getting started and to
help your motivation, take a look at the list below of a few very
simple, very effective and very easy steps you can take. All it takes
is 15 minutes a day - everyone has 15 minutes... even Charlie Sheen.
*
Brisk Walking - Think
of the pace you'd walk if you were about to miss your flight to the
Gold Coast. In just 15 minutes you can burn about 100 calories.
*
Skipping Rope - Improves
cardiovascular endurance, burn as much as 200 calories in just 15
minutes, tone your thighs, calves and even your upper body.
*
Climbing Stairs - Not
as easy as you think. The more stairs the better, makes for a great and
cheap cardio work out.
You've finally realised that
you have an indolent, couch-potato existence and that things are
probably going to have to change. 
