Cardiovascular and abdominal exercises are two aspects of fitness training that are often combined into one workout. No significant advantage occurs by performing one type of exercise before the other, but many kick off their workout with cardiovascular training. Combined, cardio and ab training goes a long way in helping you improve your aerobic endurance and tone your midsection. The two also make for an effective weight-loss routine if you are looking to drop a few pounds.
Running
Running is arguably one of the most effective cardiovascular exercises you can do. According to MayoClinic.com, jogging at approximately 5 mph for one hour burns 584 calories in a 160-lb. person and 872 calories in a 240-lb. person, while running at 8 mph for one hour burns 986 calories in a 160-lb. person and 1472 calories in a 240-lb. person. Running offers health benefits such as weight management, reduction of disease risk -- including risk of cancer, improved mood and reduced stress. Aim to run for at least 10 to 15 minutes if combining your cardio exercise with abdominal strength exercises.
Elliptical Training
Using the elliptical trainer is a good alternative to running. The smooth elliptical pedaling motion practically eliminates all jarring and thereby reduces any stress placed on your joints. Most elliptical trainers can be programmed and customized to your specific workout goals of burning calories and toning your legs. Many elliptical trainers have arm handles that rotate with the foot pedals. This feature enables you to work your upper body along with your lower body. Spend at least 15 to 20 minutes on an elliptical trainer before moving on to your abdominal exercises.
Crunches
Lie flat on an exercise mat and bend your knees at a 90-degree angle. Firmly plant your feet on the floor and place your hands behind your head. This is your starting position. Press your lower back into the floor and contract your abdominals. Roll your shoulders off the floor about 6 inches and hold for one count at the top of the movement. Squeeze your abs as hard as you can. Release and slowly lower your shoulders back to the starting position. Exhale on the way up and inhale on the way down. Don't pull on your head with your hands in an effort to bring your shoulders off the floor -- focus on using only your core muscles. Do three sets of 12 to 15 repetitions.
The Hundred
Lie flat on an exercise mat and keep your legs together and fully extended. Keep your arms at your sides. Raise your legs to a 60-degree angle and lift your head off the floor, tucking your chin into your chest. With pointed fingers and palms facing down, raise your extended arms about 8 inches off the floor. Begin pumping your arms up and down vigorously within a 6-inch range. Count to 100 pumps, continuously inhaling for five pumps and exhaling for five pumps. Keep your torso and legs as still as possible while pumping your arms. Press your lower back into the floor and pull your abdominals in toward your spine. Rest after 100 pumps, then repeat two to three times.
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