Cardio idea

I've been re-reading Covert Bailey lately (and I just got done reading
Walter Willet's Eat Drink & Be Healthy) and both of them suggest
cross-training. I've been in a bit of a rut lately with my cardio:
although I use a Nordictrack and elliptical trainers and the treadmill
and run outside, they all end up being running motions whether they're
high impact or not.

So last night I was reading "Energy for Women" magazine and it suggested a
cardio routine that sounded like a nice change. This morning I did:

10 minutes on an exercise bike: works the hamstrings & gluts but doesn't
get my heart rate up all that much so it was a fairly nice warm-up.

15 minutes on a rowing machine: I never use this and no one else does,
either, so there's never any hassle about waiting in line for it! It
works the back and shoulders and did a decent job of getting my heart-rate
up. (I needed a lesson on it first, though.)

15 minutes running: I used the cross-trainer. Works the quads and calves.

All together I did 40 minutes at a decent heart rate and worked three
major muscle groups. The time flew by on even the most boring piece of
equipment and I had a reason to revisit exercise bikes (I left them in the
dust a dozen years ago!) They called this a mini-triathalon.

One of the reasons it worked so well is that the running & elliptical
machines are always too busy at my gym (and you're therefore limited to a
max of 20 minutes on them) and this was a way to get a longer workout in
and get even more benefit out of it.

Any one else have any other cross-training ideas?

Wendy

"Wendy" wrote in message
...
I've been re-reading Covert Bailey lately (and I just got done reading
Walter Willet's Eat Drink & Be Healthy) and both of them suggest
cross-training. I've been in a bit of a rut lately with my cardio:
although I use a Nordictrack and elliptical trainers and the treadmill
and run outside, they all end up being running motions whether they're
high impact or not.

So last night I was reading "Energy for Women" magazine and it suggested a
cardio routine that sounded like a nice change. This morning I did:

10 minutes on an exercise bike: works the hamstrings & gluts but doesn't
get my heart rate up all that much so it was a fairly nice warm-up.

15 minutes on a rowing machine: I never use this and no one else does,
either, so there's never any hassle about waiting in line for it! It
works the back and shoulders and did a decent job of getting my heart-rate
up. (I needed a lesson on it first, though.)

15 minutes running: I used the cross-trainer. Works the quads and calves.

All together I did 40 minutes at a decent heart rate and worked three
major muscle groups. The time flew by on even the most boring piece of
equipment and I had a reason to revisit exercise bikes (I left them in the
dust a dozen years ago!) They called this a mini-triathalon.

One of the reasons it worked so well is that the running & elliptical
machines are always too busy at my gym (and you're therefore limited to a
max of 20 minutes on them) and this was a way to get a longer workout in
and get even more benefit out of it.

Any one else have any other cross-training ideas?

I think that's a great idea. Have you ever done one type of cardio for a
long time and then tried a different machine? I used to do the recumbant
bike last fall, for months I did it every day at the gym. I got to the
point I could put it on almost max resistance and go for 40 minutes... One
day, it wasn't available, so I got on the elliptical, and it whooped my ass!
Cross training would keep your fitness more well-rounded. Thanks for the
tips Wendy!

det

"Wendy" wrote in message
...
I've been re-reading Covert Bailey lately (and I just got done reading
Walter Willet's Eat Drink & Be Healthy) and both of them suggest
cross-training. I've been in a bit of a rut lately with my cardio:
although I use a Nordictrack and elliptical trainers and the treadmill
and run outside, they all end up being running motions whether they're
high impact or not.

So last night I was reading "Energy for Women" magazine and it suggested
a
cardio routine that sounded like a nice change. This morning I did:

10 minutes on an exercise bike: works the hamstrings & gluts but doesn't
get my heart rate up all that much so it was a fairly nice warm-up.

15 minutes on a rowing machine: I never use this and no one else does,
either, so there's never any hassle about waiting in line for it! It
works the back and shoulders and did a decent job of getting my
heart-rate
up. (I needed a lesson on it first, though.)

15 minutes running: I used the cross-trainer. Works the quads and
calves.

All together I did 40 minutes at a decent heart rate and worked three
major muscle groups. The time flew by on even the most boring piece of
equipment and I had a reason to revisit exercise bikes (I left them in
the
dust a dozen years ago!) They called this a mini-triathalon.

One of the reasons it worked so well is that the running & elliptical
machines are always too busy at my gym (and you're therefore limited to a
max of 20 minutes on them) and this was a way to get a longer workout in
and get even more benefit out of it.

Any one else have any other cross-training ideas?

Wendy

This site has some suggestions -

http://www.physsportsmed.com/issues/...9_96/cross.htm

Beverly

In article , Wendy
wrote:


Any one else have any other cross-training ideas?

Wendy

Jumping rope, running, and jumping jacks or squat thrusts (do people
still do these?).

Amy

On 14 Oct 2003 15:53:52 -0400, Wendy wrote:

Any one else have any other cross-training ideas?


Boot camp exercises. :-)

Cannon Cockers:
1 jumping jack
1 mountain climber or kickout
1 pushup (or assisted)
1 mountain climber or kickout
1 jumping jack.
follow this by 2 of each, then 3 of each. Work your way up to 10 then
back down. I'm not able to work my way up to 20 then back down w/ no
breaks.

And variations on that. Jumping jacks for 5 mins for warmups. Then
alternate between pushups and crunches for 10 mins. Then jumping
jacks, mountain climbers, kickbacks for 10 mins, followed by a light
jog in place.

And another option. 5 min warmup of jumping jacks followed by 20 mins
of 1/4 mile sprints running as fast as you can, then walking in place
until you catch your breath then sprinting again. then follow up w/ a
cooldown session of running in place and slowing down until you are at
a walking pace, then pushups and crunches for 5 mins

Its a great full body cardio workout experience.

"Wendy" wrote in message
...

Any one else have any other cross-training ideas?

Wendy

Go for a triathalon: swimming, biking and running.

Martha

I occasionally do workouts with Tom where I alternate using a piece of
cardio equipment (treadmill, elliptical, or stair climber) with doing
exercises on the floor. Here's an example workout that I posted a
while back:

a. 5 minutes brisk walk for warmup
b. 10 squats, 5 pushups, 10 jumping jacks
c. 5 minutes moderate run
d. rabbit jumps (deep squat to deep squat) -- about 25 feet
e. 3 minutes moderate run
f. 15 star jumps (Start in a squat -- spring up extending arms and
legs out in a star position -- return arms and feet to starting point
on landing.)
g. 2 minutes moderate run
h. 20 skier jumps (Jump while alternating arm and leg positions as
in cross-country skiing.)
i. 1 minute moderate run

No rest in between these -- keep the treadmill running and just hop on
and off. The floor activities should involve some things that change
your body's elevation. Other options are mountain climbers, lunges,
bear walk (walking on hands and feet), and jumping rope.

This is harder than it sounds. But it's definitely not boring.

Chris

Chris Braun wrote:

No rest in between these -- keep the treadmill running and just hop on
and off. The floor activities should involve some things that change
your body's elevation. Other options are mountain climbers, lunges,
bear walk (walking on hands and feet), and jumping rope.

This is harder than it sounds. But it's definitely not boring.

LOL, I *believe* it!

Actually, I was thinking the same thing as when Jayjay mentioned her
bootcamp routine, i.e., that would kill me! Honestly, all that jumping on
my over-used old joints... not good!

But I did think of another cross-training thing I do sometimes that I
haven't done in a while: video tapes. My kids and I sometimes do a "Tai
Bo, Junior" tape that is a lot of fun. I have a ton of videos left over
from my post-partum days ten years ago when I did a lot of step aerobics,
too. I even have the step! Maybe I should find out if my VCR still
works.

Wendy

"Jayjay" wrote in message
...
On 14 Oct 2003 15:53:52 -0400, Wendy wrote:

Any one else have any other cross-training ideas?


Boot camp exercises. :-)

Cannon Cockers:
1 jumping jack

1 mountain climber or kickout

What are these? They sound interesting.

1 pushup (or assisted)

I've been working on my pushups. I'm only doing the ones using my toes. My
arms are getting stronger, but they're soooo hard.

Martha

That sounds pretty hard! You must have good knees....

--
Email me at:
perpleglow(AT)comcast.net


"Chris Braun" wrote in message
...
I occasionally do workouts with Tom where I alternate using a piece of
cardio equipment (treadmill, elliptical, or stair climber) with doing
exercises on the floor. Here's an example workout that I posted a
while back:

a. 5 minutes brisk walk for warmup
b. 10 squats, 5 pushups, 10 jumping jacks
c. 5 minutes moderate run
d. rabbit jumps (deep squat to deep squat) -- about 25 feet
e. 3 minutes moderate run
f. 15 star jumps (Start in a squat -- spring up extending arms and
legs out in a star position -- return arms and feet to starting point
on landing.)
g. 2 minutes moderate run
h. 20 skier jumps (Jump while alternating arm and leg positions as
in cross-country skiing.)
i. 1 minute moderate run

No rest in between these -- keep the treadmill running and just hop on
and off. The floor activities should involve some things that change
your body's elevation. Other options are mountain climbers, lunges,
bear walk (walking on hands and feet), and jumping rope.

This is harder than it sounds. But it's definitely not boring.

Chris