Aerobics & Cardio Information
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A Cardio Snobs Workout





As I peruse the pages of various holiday issues of my favorite fitness/womens magazines I notice many articles about the benefits of practicing yoga at this stressful time of year. At the risk of sounding like a cardio snob, if I have 30 minutes a day (if I'm lucky) and i have to get into a special outfit in about a month and a half. I am not spending that 30 minutes taking cleansing breaths and stretching.

Don't get me wrong, if you exercise regulary year round you can absolutely benefit from a yoga class 1 maybe 2 times a week. However, if you are now just starting a routine in hopes of fitting into a size 8, then mama get ready to sweat. Here is the routine I recommend.

Pick 3 (or at least 2) cardio activities to save you from burnout (see list below).

Perform 1 of these activities at least 30 minutes (45 or 60 minutes if your schedule allows) 4 times a week. This should include a 3-5 min warmup and 3-5 min cool down (you can stretch while you wait in the deli line).

Perform strength training moves using free weights, stability ball or nautilus machines for 30 minutes (preferably 45 or 60 mins) 2 times a week. This should include 3-5 min warm up and 3-5 mins stretching. Make sure to concentrate on whatever body part will be exposed (arms, back, calves, legs, shoulders...you get the point).

Do remember, after this routine kicks you into gear and gets you into your holiday outfit... CONTINUE!!! You can add wonderful activities like yoga, kick boxing, pilates, meditation and the benefits will be: a strong body, a beautiful posture, tons of energy and a radiant glow. But for now you just need to get into that halter dress!

Cardio options:

running

walking

treadmill work

elliptical trainer

spinning

aerobics and/or kick boxing

bike riding

roller blading

stair climber

MORE RESOURCES:

An overweight man walks in Washington in this 20003 file photo. A new study suggests that a surprising number of overweight people — about half — have normal blood pressure and cholesterol levels, while an equally startling number of trim people suffer from some of the ills associated with obesity. (AP Photo/Ron Edmonds, FILE)HealthDay - TUESDAY, Aug. 19 (HealthDay News) -- The obesity epidemic in America has gotten worse -- not better -- in the last year, despite public service campaigns warning about the health risks posed by carrying too much weight, a new report found.



A woman stands outside a sandwich shop. Some obese people are in good health and are not predisposed to heart ailments, according to a surprise study published in the Archives of Internal Medicine.(AFP/File/Paul Ellis)HealthDay - FRIDAY, Aug. 15 (HealthDay News) -- Statins reduce the perils facing obese people after they have the bypass surgery that restores blood flow to an endangered heart, a study finds.



File photo shows a microscope in a laboratory. Australian researchers have said they have developed a drug which could potentially spell an end to a life-threatening condition caused by diabetes, heart disease and other illnesses(AFP/File/DIBYANGSHU SAKAR)Reuters - People who are both obese and have diabetes are highly likely to develop heart disease during their lifetime, a new study shows.



A woman stands outside a sandwich shop. Some obese people are in good health and are not predisposed to heart ailments, according to a surprise study published in the Archives of Internal Medicine.(AFP/File/Paul Ellis)Reuters - Armchair athletics may not be an Olympic sport but it's the most popular activity in China this month, fuelling concerns about rising obesity rates.



An overweight teenager eats lunch. To combat the growing problem of child obesity, a French report has suggested imposing an anti-obesity tax on sweet and fatty foods, while British health officials want to avoid the label HealthDay - THURSDAY, Aug. 14 (HealthDay News) -- Damage caused by chronic ear infections in children may alter their sense of taste, making fatty and sweet foods more desirable and increasing the risk of obesity.



An overweight teenager eats lunch. To combat the growing problem of child obesity, a French report has suggested imposing an anti-obesity tax on sweet and fatty foods, while British health officials want to avoid the label HealthDay - WEDNESDAY, Aug. 13 (HealthDay News) -- A lack of physical control and coordination in childhood may be tied to an increased risk of obesity in later life, a new study says.



Drinking water bottles sit near two boys watching a game at OK Slim summer camp on the outskirts of Beijing in this file photo from August 3, 2006. (Claro Cortes IV/Reuters)Reuters - Children with poor hand control and coordination are more likely to become obese adults, researchers said on Wednesday.



A woman stands outside a sandwich shop. Some obese people are in good health and are not predisposed to heart ailments, according to a surprise study published in the Archives of Internal Medicine.(AFP/File/Paul Ellis)AFP - Some obese people are in good health and are not predisposed to heart ailments, according to a surprise study published in the Archives of Internal Medicine.



An overweight man is shown in Washington in this 2003 file photo. A new study suggests that a surprising number of overweight people, about half, have normal blood pressure and cholesterol levels, while an equally startling number of trim people suffer from some of the ills associated with obesity. (AP Photo/Ron Edmonds)AP - You can look great in a swimsuit and still be a heart attack waiting to happen. And you can also be overweight and otherwise healthy. A new study suggests that a surprising number of overweight people — about half — have normal blood pressure and cholesterol levels, while an equally startling number of trim people suffer from some of the ills associated with obesity.



HealthDay - SUNDAY, Aug. 10 (HealthDay News) -- Researchers have developed a strain of mice resistant to diet-induced obesity.

Dancers take part in open auditions to become a Radio City Rockette for the annual 'Radio City Christmas Spectacular' show in New York City, May 6, 2008. (Mike Segar/Reuters)Reuters - It may be possible to be both fat and healthy, researchers reported on Monday, for at least half of overweight adults, and close to a third of obese men and women, have normal blood pressure, cholesterol and other measures of heart health.



HealthDay - FRIDAY, Aug. 8 (HealthDay News) -- The standard screening test for prostate cancer may not be accurate for obese men, leaving them more vulnerable to the disease, and surgery is less likely to be effective for them, a new pair of studies found.

Reuters - Prostate cancer diagnosis tends to be delayed and surgical treatment more difficult in obese men than in lean men, according to two studies published Friday.

Pedestrians walk across the street near Times Square in a 2007 photo. (Lucas Jackson/Reuters)Reuters - If the trends of the past three decades continue, it's possible that every American adult could be overweight 40 years from now, a government-funded study projects.



AP - Former President Clinton is honoring 43 schools for their anti-obesity efforts, including one that banished candy from its building and another that offers a student fitness club.

Reuters - New research indicates that problems associated with being overweight occur at a much younger age than previously thought.

An overweight teenager eats lunch. To combat the growing problem of child obesity, a French report has suggested imposing an anti-obesity tax on sweet and fatty foods, while British health officials want to avoid the label AFP - To combat the growing problem of child obesity, a French report Tuesday suggested imposing an anti-obesity tax on sweet and fatty foods, while British health officials want to avoid the label "obese" for very overweight children.



Reuters - Overweight and obese patients with heart failure seem to have a lower risk of dying than their normal-weight counterparts, according to a review of published studies involving more than 28,000 heart failure patients who were followed for an average of nearly three years.

HealthDay - MONDAY, Aug. 4 (HealthDay News) -- Getting too little sleep or not spending enough time in rapid eye movement (REM) sleep is associated with being overweight among children and teens, a new U.S. study.

Reuters - Studies have shown that children and teens who fail to get the proper amount of sleep each night are more prone to obesity, and researchers now think it may be linked to a particular stage of sleep.

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