We found 56 results tagged with "cardio"
3 Articles
3 Articles found
The Pleasure Principle: Sticking with a Healthy Lifestyle
Finding the right exercise and foods for your body makes you feel great, which is the best motivation of all.
Aerobic Exercise: Stay Fit by Having Fun
Many aerobic activities not only improve overall health, but they can also be really fun.
Get Started with Strength Training
Strength training is a vital component of good health.
52 Challenges
52 Challenges found
Add a minute (or two)
Whatever you do for exercise today, add a minute (or two, or three…) to your plan. Walking to work? Put in an extra spin around the block. Running stairs? Go the extra flight. Today, challenge yourself to live the principle of pushing yourself to do “just one more.“
* Consult your...
Do something you dislike
Sticking to your favorite workouts is fine, for the most part. But it sure doesn’t shake things up when you need new inspiration! Trying something you either don’t like or don’t think you’ll enjoy is a good way to open your mind and keep your options open. Today, challenge...
Go climb a . . .
When was the last time you really climbed something? Something high? From urban hills and suburban nature trails to active volcanoes and remote mountains, there’s an adventure level for everyone. Today, challenge yourself to plan a hike that involves scaling heights, be they close to home or...
Think "just one more"
From push-ups and crunches to jogging and squats, you can challenge yourself toward greater fitness by adopting a “just one more” approach. Today, challenge yourself to do “just one more” of whatever exercise you’re doing, whether it’s a pull-up, a mile run, or a...
Try ballroom dancing
Looking for an activity that feels more like play than like a workout? How about ballroom dancing? It’s not an activity reserved for older generations anymore. Lately, everyone’s trying it. Best of all, it gets your heart rate up, which improves your stamina.
Today, do a little...
Fix your flat
How many of us have eyed our dusty, crusty bikes, secretly glad that the poor neglected creature has a flat tire and can’t be ridden? Enough! Today, challenge yourself to break out that spare, visit the bike shop, or otherwise banish the blowout that has your bike—and you—sidelined.
Think outside...the mall
A heads up for walkers: Researchers at the University of Essex found that walking in nature improved people’s mood in 88 percent of their subjects, compared to mall walking, which left 45 percent feeling even worse! Although you should do what feels right to you—and some exercise is better than none...
Test your strength with variety
No matter how challenging your strength training routine was initially, in time, your muscles will grow accustomed to the same moves and develop efficiency at executing them—without extra effort. Today, challenge yourself by learning one or two new exercises for a muscle group (e.g., two ways to...
Learn the burn
How many calories do different activities burn? If you’re like us, you’ll be surprised! Some of your favorites may be more beneficial than you think, whereas the ones you dread may be less effective than you’d imagine. Plus, you should learn about “invisible” work like heavy cleaning. Turns out...
Add intervals
Most experts agree that adding interval training to your workouts can boost results. What is interval training? Just a fancy way of saying, vary your pace. Like to run? Alternate sprints with fast-walking. Aerobics your speed? Add strength-training intervals. Anything you can do to “surprise” your...
Take the talk test
One standard of a workout’s rigor is whether or not the participant can pass the “talk” test – being able to carry on a conversation, albeit a breathless one. If you can’t, you may be pushing too hard. Today, challenge yourself to monitor your breath during your workout and making an honest...
Embrace off-season activities
Exercisers: Why not try something completely different? If it’s chilly outside, warm yourself with a dip in the indoor pool. If it’s raining too hard to go for your run, find an indoor track. Love your weekly tennis matches but the snow’s got you down? Find some indoor courts…or try out ping pong...
Get pedaling
Love biking but winter weather keeping you in? Try an indoor cycling class instead. Indoor cycling is an ideal mode of exercise for people of all fitness levels and is not weight-bearing as long as you stay in the saddle. Today, challenge yourself to spin your wheels at the gym if you can’t hit the...
Don’t sweat it
Do you really have to be drenched in sweat to see cardiovascular results from your workouts? Not necessarily. Rate your winter workouts not in terms of (chilling) sweat, but with a heart-rate monitor. You’ll be surprised how inspiring it is to track your progress and the intensity of your workouts...
Switch night and day
If you’re normally a nighttime workout maven, consider switching to morning or midday workouts as the days shorten. Why? Not only can it provide a physical boost as you try something a little different physiologically, it can also help keep things fresh psychologically. Plus, studies show people...
Trek your food home
Shopping for foods at the local farmers’ market not only gets you outside, it lends itself to lots of walking and carrying – in short, great exercise! The next time you go shopping, challenge yourself to bring a backpack to the farmers’ market and walk your purchases home.
_Always consult a...
Be a worker bee
Want to move more during this season of rich foods and leisurely parties? Get to work. Running a household requires stamina – especially if you choose the right jobs. Today, challenge yourself to help your hosts with the hardest housework (e.g. vacuuming, raking leaves, shoveling snow, taking out...
Start a new family tradition
Though we all enjoy good food and good company during the holidays, lots of families also welcome a yearly football or soccer match. Today, challenge yourself to add fitness to your family’s celebration Some ideas:
• Team up for ultimate Frisbee, football, soccer, or basketball.
• Go alternative...
Stress less
For many, holidays equal stress as we find ourselves in unusual or pressured circumstances. Engaging in stress-relieving exercise can help. Among other benefits, exercise is known to increase feel-good endorphins, encourage a meditative state of mind, and better your mood. Today, challenge yourself...
Improve your elliptical
Elliptical machines are aerobic devices that allow you to get a great low-impact cardio workout without pounding your joints. Today, challenge yourself to schedule a day at the gym when you try out the elliptical machine. Here are a couple hints for maintaining optimal form:
• Grip support handles...
Break a sweat
How much should you sweat when you’re working out? Obviously, the answer is different for everyone. Factors like fitness, weight, ambient temperature and genetics play a role. Still, experts agree that sweat is one part of the exercise intensity picture. For example, moderate exercise usually...
Redefine run of the treadmill
Reviewed your treadmill form lately? Proper form is not only better for your workout, it’s safer too. Today, challenge yourself to schedule some time to head to the gym and get on the treadmill keeping these tips in mind:
• Never walk or run while leaning on or hanging from the support bars.
•...
Give rowing a go
At the gym, many of us use treadmills, ellipticals and stair climbers. But it can be an extra hurdle for us to brave the world of the upper or full-body workout devices. Our suggestion? Try the rowing machine.
Among other benefits, you’ll burn calories and strengthen your core – pretty...
Bound up the stairs
Don’t just take the stairs today – run them. Sound intimidating? Just remember that if you can only do five steps comfortably, there’s nothing wrong with that. Everyone has to start somewhere. Today, challenge yourself to skip the elevator or escalator and add two stairs every time you run a flight...
Try non-contact boxing
Non-contact fitness boxing is great exercise. Plus, it doesn’t require fancy choreography and it’s great fun. Offered at health clubs and gyms everywhere, it can also be practiced in front of the mirror at home (assuming you’ve studied up on proper form, of course). This month, challenge yourself...
Exercise at the beach
Taking your fitness routine to the beach opens up a whole world of exercise, energy and sensory inputs. If you have access to a beach on a regular basis or are planning a vacation, challenge yourself to spend a little time exploring the pleasure of running or walking at the beach. Some tips for...
Boot up
In the past few years, fitness boot camps have become popular with a wide range of fitness enthusiasts. Set outdoors, these high-intensity workouts promise quick results for people willing to set aside a few hours several days per week. With special classes for women, moms, early risers, and various...
Sprint down the block
Short bursts of high intensity activity not only increase your aerobic capacity, but also burn more calories. The next time you go for a walk, challenge yourself to add a couple of short sprints or jogs to your routine.
_Always consult a physician before starting any exercise routine._
Make contact
Contact sports aren’t just for the bold and initiated. From aikido and judo to basketball and football, there are lots of options that suit every fitness style. If you’ve been enjoying solo sports lately, challenge yourself to explore contact sports. This weekend, do a little research to find some...
Jog your memory of running
Anyone who remembers being a kid recalls the pure pleasure of running free. For exercise, few things beat a jog: It’s free, it can be done anywhere at any time, and it’s highly effective at improving cardiovascular health and maintaining a healthy weight. If starting a routine seems intimidating...
Try capoeira
Based on ancient warrior moves, capoeira is a form of dance that can get your heart pumping and muscles moving. This week challenge yourself to see how fun capoeira can be.
_Always consult a physician before starting any exercise routine._
_(We've given you 30 days for this challenge. When you...
Get in the swim
A low impact workout that builds strength and tones your muscles, swimming is also calming and therapeutic. Plus, gliding through that cool, invigorating water just feels fantastic. Challenge yourself to find a local swimming pool and swim some laps solo or with a buddy.
_(When logging progress...
Dance with yourself
When was the last time you turned up your favorite music and boogied? If it’s been a while, you’ll be surprised to discover it’s more fun than you remember. Challenge yourself to indulge your secret rock star for at least one song.
_(When logging progress for this challenge, only log as many...
Make a dash for it
When was the last time you raced a friend 50 yards to the finish line? If it’s been awhile, you’ll be surprised at the adrenaline rush you get from competing full speed. Challenge yourself to gather a group for a friendly competition of fast-moving fitness. _Always consult a physician before...
Make commercials count
Drop that remote and use commercials as a stopwatch instead. Do classic jumping jacks, or mix it up by varying your arm movement or by moving your legs in a cross-country ski motion. Research shows exercising in brief intervals has cumulative benefits, so your efforts will add up. Challenge yourself...
Hop onto the trampoline
An easy and exhilarating way to see what your body can do when it isn’t limited by gravity. Take a trampoline class to master basic moves. By day’s end most students are tucked into a harness and encouraged to try forward and back flips. Challenge yourself – or a group – to overcome inertia and go...
Get fired up with flag football
For pure athleticism that almost anyone can enjoy safely, flag football is the way to go. Just tuck some colored cloth into the back of your sweats and get ready to run your tail off. Make up crazy rules like extra points for field goals kicked with your left foot, or extra downs for teams with kids...
Got game?
You don’t need 10 players to take to the basketball court. Just fire-up a friend or two and practice skills you want to master, like lay-ups, three-pointers or dribbling. By focusing on the technical aspects of the game you’ll forget how much exercise you’re actually getting. Challenge yourself to...
Spread dance fever
Are you a dancing queen? Or do you have two left feet? Either way, when you gather a group of friends or kids for an at-home dance off you’ll get your heart pumping, plus a great ab workout from all the laughter. Challenge yourself put on your dancing shoes and let loose.
_(When logging progress...
Jump Double Dutch style
There’s a reason some of the fittest athletes in the world jump rope as part of their regimens – it works. But kids do because it’s good old-fashioned fun. Double Dutch requires extra coordination and concentration, so you’ll completely forget you’re engaging in a heart-health activity. Challenge...
Rev up a video
In addition to moving those muscles, workout videos can teach you new skills. Nowadays there are videos for practically any activity you’d want to try, often available online to download immediately. Burning to learn belly dancing? Salsa? Yoga? Challenge yourself to try a video and learn something...
Conquer a 5K
Lots of us think about running a 5K but never do it. What holds us back? The physical challenge can be intimidating. But if you can run two miles or so you can prepare with just six weeks of training (and a good pair of running shoes). Get a friend to join you and the time will fly by. And don’t...
Bike to work
According to the US Census Bureau, hundreds of thousands of Americans commute this way - and bicycling organizations believe this figure is low. The best thing about biking to work is that you get a daily dose of exercise and reduce your carbon footprint at the same time. Today, challenge yourself...
Try salsa dancing
Dancing is such a fun, liberating activity. And what’s really great about salsa dancing is that its popularity means there are lots of opportunities for free classes in many of the medium- and larger-sized cities throughout the U.S.
If you’ve ever been curious about salsa dancing or are...
Do 50 more jumping jacks
A few months ago we posted this challenge and immediately got a huge response. Everyone really seemed to love it. And what’s not to love? Jumping jacks get your heart rate up. They also make you breathe faster and get your blood pumping, all of which increases oxygen in your body. Afterwards, you...
Try a 10-minute workout
Although longer, sustained workouts may help you reach your fitness goals faster, shorter workouts can help you stay healthy too. Better yet, they get you in the habit of regular movement, which is the first step toward a more active lifestyle.
Today, challenge yourself to exercise for 10...
Try a team sport instead of jogging
A recent study by Danish scientists who conducted research on 37 men found that soccer players worked off more fat and built more muscle than joggers exercising for the same amount of time. In addition, the soccer players had more fun and felt less muscle pain and exertion.
If you’re a jogger...
Workout with an everyday activity
You don’t have to go to a gym to get your heart rate up. Many everyday activities help you accomplish this goal — and they don’t cost a thing. Today, make the effort to do something that gets your heart rate up for 15-30 minutes. Here are some ideas to get you started: 1) mow the lawn, 2) weed the...
Jump rope for 10 minutes
Jumping rope is not just for schoolyards. It is a great way for people of all ages to burn extra calories, increase stamina, and improve coordination. Today, challenge yourself to find a jump rope and use it for 10 minutes.
_Always consult a physician before starting any exercise routine._
Take the stairs
Who'd have thought something as simple as taking the stairs could be so beneficial? Stair climbing is good for your heart, helps you stay fit, and five minutes of this aerobic activity burns a whopping 75 calories. Today, challenge yourself to take the stairs everywhere you go.
_Always consult a...
Integrate cardio into your schedule
Whether you want to strengthen your heart, lose a few pounds or improve your attitude, cardiovascular exercise is a great way to improve your health and happiness. This month, feel the benefits of cardio exercise by making an effort to do 20-30 minutes at least four days per week.
_Always...
Do 50 jumping jacks
Remember jumping jacks from high school gym class? The great thing about them is they get your heart pumping and blood flowing. They also increase the oxygen in your blood and make you more alert. Sometime today, do 50 jumping jacks to get your heart rate up.
_Always consult a physician before...
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