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Cardio
workouts are indispensable to an effective training program
and general good health. By definition, cardio workouts can
be any exercise—jogging, running, biking, swimming, elliptical
machine, stairs, even jumping rope—that raises and maintains
your heart rate over a predetermined amount of time. By doing
so, you strengthen your heart and lungs and lower your resting
heart rate, which means that over time the same effort that
produced a 10-minute mile will produce a 9-minute mile. Cardio
workouts burn fat. And cardio fitness is what gives you endurance
and the ability to persist in sports and in life.
The
Benefits of Cardio
- Increases
metabolic rate
- Increases
growth hormone secretion
- Reduces
stress levels
- Increases
blood flow to the brain increasing alertness
- Improve
cholesterol levels
- Improves
digestion
- Boosts
immune-system function
20-Minute
Aerobics Solution™
- Warm
up the first 2 minutes at Intensity Level 5
- Minutes
2-3 move from Intensity Level 5 to 6
- Minutes
3-6, 7-10 and 11-14 work your way from Intensity Level 6
to Level 9, maintain for one minute.
- Minutes
15-19 work your way from Intensity Level 6 to Level 10 (High
Point at Level 10), maintain for one minute.
- Minute
20 cool down to Intensity Level 5 for one minute.
Alternative
weight-training and cardio workouts for six consecutive days
and rest on the seventh day.
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