GYM EXERCISES

GYM EXERCISES

CARDIO EXERCISES



Cycling
Difficulty Level: Beginner
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Cardio
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Combining the physical and mental aspects, a cycling workout not only builds up your body and endurance but also allows you to push your limits further than you might expect.

Step 2: Cycling is a cardiovascular workout that tones your hips, buttocks and thighs. It is also effective in increasing your oxygen consumption.

Step 3: As in any fitness program, it is essential to make sure you start training in the right way. During the first few sessions you may feel a little uncomfortable. But let that not discourage you: special padded bike shorts or simple shorts in combination wit

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Elliptical
Difficulty Level: Beginner
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Cardio
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Elliptical trainer is a perfect start for a newbie in cardio workouts. Easy to use and boasting low stress on joints and back, it is also the optimal choice for those with arthritis, bad knees or ankles.

Step 2: With an elliptical trainer there is no need to sweat it out for an effective weight loss. Varying your workout routine you can obtain the best tempo and speed up the calorie burn rate. Just keep your body upright and your head straight, without leaning on

Step 3: There are several options as to how to organize your elliptical workout. You may want to alternate high and low intensity intervals, changing the resistance settings accordingly. Or it is also possible to gradually increase resistance and sustain the chal

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Jogging
Difficulty Level: Beginner
Injury Chance: Joints diseases
Main Body Part: Cardio
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Jogging is one of the simplest and cheapest types of exercise for beginners. Itís a low-impact fat-burning workout that is best performed early in the morning when there is plenty of oxygen in the air.

Step 2: The right shoes are essential for a nice jogging session. They should support your ankles and arches, be not too tight and offer maximum balance. Be sure you do some simple stretches before you jog, 10 minutes will do. And of course allow yourself a cool-

Step 3: As you jog, breathe regularly and deeply, inhaling and exhaling through the nose. The right posture involves keeping your shoulders back and your stomach in. Hold your head up and remember to bend your arms at the elbow swinging them in time with your leg

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Rope jumping
Difficulty Level: Beginner
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Cardio
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Saving your money but not your calories, rope jumping is a highly intensive workout, not a childrenís game. Equipped with proper footwear and a rope you can do your jumping routine just about everywhere thanks to the compact size of a rope.

Step 2: This fun routine targets almost every muscle in your body, even those that are rarely used. If you are focused on getting ripped abs, rope jumping is a must. It also enhances performance in tennis, basketball, football, volleyball and much more.

Step 3: Start with choosing a fitting rope by placing your feet in its middle and pulling it up. The handles should reach your armpits. There are several jumping techniques but the basic requirement they share is about your arms and wrists. There should be practi

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Rowing
Difficulty Level: Beginner
Injury Chance: Joints diseases
Main Body Part: Cardio
Muscle Groups: ,

INSTRUCTIONS:
Step 1: One of the most demanding exercises, rowing allows you to reap twice as many health and cardiovascular benefits as you get from other cardio activities.

Step 2: Slip into loose-fitting clothes and comfortable tennis shoes to get yourself into top notch shape and acquire a great posture. Using the proper technique you will tone all the major muscle groups as well as increase your lung capacity.

Step 3: Be sure to give your legs, arms and chest muscles a nice five-minute stretch before you mount a rowing machine. When done, sit down on the machine and grab the handles in a firm but relaxed manner. Slide the seat forward until your legs are bent over abou

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Running
Difficulty Level: Beginner
Injury Chance: Joints diseases
Main Body Part: Cardio
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Running is an excellent cardio exercise as all you need is a pair of good running shoes. It is a high-impact fat-burning workout best performed early in the morning when the air is rich in oxygen.

Step 2: To avoid or minimize injuries, including knee pain, shin splints, pulled muscles, twisted ankles, etc., warm up before running, perform strength training exercises and ensure proper time for recovery. It is important to wear footwear designed specially fo

Step 3: Breathe deeply and exhale fully while running. Keep your posture relaxed in order not to constrict breathing and not waste energy. Run stretched up to full height with no strain from your torso to breathe maximally and move easier.

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Step machine
Difficulty Level: Beginner
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Cardio
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Go for the step machine if you want to concentrate on your legs and buttocks as well as get a low-impact workout for your heart and lungs.

Step 2: Try to keep a smooth rhythm as you start and make medium size steps increasing them according to your fitness level. Keep your back upright and resist the temptation to rest your body weight on your hands while gripping the handle. Be sure to have regular

Step 3: You may want to boost a step machineís calorie-burning characteristics by introducing arm movements as you step. Make sure the arm and leg movements are made in the same rhythm. For a greater workout on your calves, quads, hamstrings and buttocks try lift

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Swimming
Difficulty Level: Beginner
Injury Chance: Joints diseases
Main Body Part: Cardio
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Swimming workouts will help you boost your endurance as well as physical and mental strength, plus they are great fun. Vary your fitness routine with some swimming sessions for a total body workout.

Step 2: Swimming cannot be beaten as a cardiovascular exercise and muscle builder. It is also an excellent way to burn fat without putting too much stress on the joints, so it is perfect for rehabilitation programs. Being an unparalleled stress reliever, swimming

Step 3: As a beginner, you can simply try swimming for as long as possible using any stroke. Increase your time gradually as you develop your stamina. Schedule 3-4 short sessions a week rather than one or two long ones. This will help you build up your form and t

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Tennis
Difficulty Level: Beginner
Injury Chance: Joints diseases
Main Body Part: Cardio
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Tennis requires time and patience, but successful players are rewarded with a great physical form, excellent concentration skills and lightning-quick reaction.

Step 2: Tennis rackets come in three categories: beginner, intermediate and advanced. But, as a beginner, you might be happy with an intermediate racket. Do not go either for too heavy or too light rackets.

Step 3: There are also numerous types of grips in tennis. Different grips are used to give the ball more or less spin. The Eastern forehand grip is the best for beginners. Place your palm on a plane of the racket that is parallel to that of the strings so that yo

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Treadmill Jog
Difficulty Level: Beginner
Injury Chance: Joints diseases
Main Body Part: Cardio
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Treadmill jogging is a great alternative to outside jogging. No less efficient in calorie burning, it also allows you to concentrate more on what you are doing because of the unchanging setting.

Step 2: Do not forget to warm up your muscles as you begin your jogging routine by slowly walking for a couple of minutes. As you proceed, increase your workout gradually, remaining on the same level for weeks. Otherwise you risk injuries or burn-out. And of cour

Step 3: To keep your workouts efficient and challenging vary the speed and incline to create intervals of different intensity. For example you can alternate two-minute easy intervals with two-minute intensive intervals. Repeat this routine five times for a high c

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Treadmill Run
Difficulty Level: Beginner
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Cardio
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Treadmill running is a good option for those who lack time/chance to run outdoors. Your main task is to remain challenged as you do your treadmill running routine, and it is easily achieved.

Step 2: Alternate short intervals of high intensity running with longer stretches of slow running. As your stamina increases, move up the level of incline. A good idea is to change your workouts every couple of weeks to make sure you achieve the progress you want

Step 3: Your shoes are also important for a nice workout: try changing them at least twice a year for a boost in performance. Motivating music can be really helpful in exploring your potential as well.

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Treadmill Walk
Difficulty Level: Beginner
Injury Chance: Joints diseases
Main Body Part: Cardio
Muscle Groups: ,

INSTRUCTIONS:
Step 1: An hour-long treadmill walking workout at a comfortable pace results in the burning of about 250 calories and increase in cardiovascular strength. If you love walking outside, you will find that a treadmill offers you even more options with its step count

Step 2: Schedule your workouts according to your needs. You can adjust the incline and speed settings whenever you feel comfortable to. Interval training is a good idea to do as you develop your walking skills. Do not forget to warm up your muscles before your wo

Step 3:

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