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| *Vultures Knob>>>Stationary Bike |
Tips on Cardio Workout? |
I quit smoking almost a month ago and I'm ready to put some cardio into my workouts. I've never done cardio because I smoked and it was too difficult. I have a stationary bike and I was wondering if anyone has any tip or hints on how a beginner should approach a cardio workout. e.g. How long should I work out? At what intensity? Every day or not? etc. First, congrats on quitting smoking. Second, while on the bike, START SLOW! Start at a slow pace. Do about 10mins per day (3 days per week) on the bike. In about a week or two, go up to 15mins. And so on. After a month or so, ride the bike 4 days per week. Stay on a comfortable level. NEVER overwork yourself. Third, while you maintain the biking schedule, alter your lifestyle a bit to involve more walking. For instance, - take the stairs instead of the elevator, - walk on the escalator in stores even though they're moving, - park farther away from the mall, church, school, work, etc. - if your destination is less than 1 mile away, walk instead of driving (except during bad weather, of course). And so on. Hope this helps. Start slow. Riding a stationary bike is not necessarily intense cardio. I would begin with perhaps a low impact aerobic video. Don't just sit and barely use your legs. Get up and use your entire body. Once it becomes easier for you, move up and get into more high impact aerobic cardio. You should aim for approximately 30 minutes of physical activity each day. Also, you could try to work out three times a week and then work up to five. eat healthy stuff and exercise. Also in some seventeen mags. they give u cardio workouts I would exercise starting out for a 1/2 hr. every other day. Try to alternate this with video workouts, treadmill, or toning so your workout doesn't become so boring. Try starting at 10-15 minutes on a low setting. About 5 minutes in, you'll hit a point where you don't think you can go on anymore. Continue through that and you'll find it gets easier. Increase time 5 minutes once a week or every few weeks. After you hit 45 minutes, then start increasing the resistance or the pace. When I increase resistance, I'll do 5 minutes at a low level, 20 at the higher level, and then the rest lower again. I increase the time at the higher resistance each week until I can do the whole thing at the higher level. You can use the same approach for increasing the pace. And, you should consult a physician before taking this on to make sure that you are healthy enough to begin. : ) The treadmill helps alot, start off using it every other day for about 30 or 40 min. Then gradually work your way up. Walking is good to. Good luck! Tuffy Start slow. When I started cardio, I was told 20 minutes three times a week by my trainer. Once I was comfortable with that, I would increase the amount of time |
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