Cardiovascular exercise is an important tool when it comes to losing weight. Although strength training helps you tone your muscles, cardio is what burns the fat. Cardio is simply any activity that repetitively works large muscle groups and increases your heart rate -- this vague definition leaves your options wide open. Many people prefer to join an organized cardio program for the structure and companionship, which can make the plan easier to stick to.
Aerobics
Aerobics classes are available at gyms, community centers and specialized studios, and offer highly structured programs for people of all fitness levels. Classes can take many forms, from low-impact beginners' classes to high-impact plyometric step classes. You can take classes as often as you like, and you will be surrounded by people with similar fitness goals. Classes are highly regimented, with participants following along with an instructor who can point out poor form and make suggestions along the way.
Marathon Training
Many runners clubs and charity groups offer expert-led group training programs to prepare you to run a marathon. Classes usually start several months before race day, and meeting frequency varies. Some groups meet daily for early-morning runs, others meet only on the weekends for long runs. Either way, the purpose of the group is to keep each other motivated. Training for a marathon involves a daily running regimen that can be tough on those new to fitness, so check with your doctor first. Of course, nothing will motivate you to stick to your training schedule like a looming race day -- you can't cheat your way through 26.2 miles.
Dance
Dance is such a wide field that there is a class for every fitness level. Square dancing is relatively slow-paced, while ballroom dancing can be quite vigorous. All forms of dance teach agility and coordination, and more rigid forms like classical ballet may require a certain level of fitness just to participate. Different forms concentrate on different body parts -- bellydancing requires plenty of ab work, while lyrical dance incorporates flowing upper body movements as well. Formal studio classes may be pricey, but dance is one exercise that can be a pleasure to practice at home between classes.
Boxing/Kickboxing
Self-defense sports are popular alternatives to the typical aerobics class. Boxing concentrates on cardio and upper body movements, while kickboxing incorporates lower body movements as well. Learning footwork and blocks, throwing punches and kicks, and even just the endurance training necessary can produce a high calorie burn. Both classes are intense, high-impact cardio workouts, but can be customized according to participants' fitness levels. Many gyms and community centers have boxing and kickboxing classes, but dedicated gyms do exist. Special equipment is required and proper instruction and supervision is required, so these generally aren't activities to practice on your own.
Member Comments