Cardio exercise advise

“I have been trying to motivate myself to exercise more and just got the motivation I need. My bp is about 140/80. I'm 34 and that sounds way too high. I work alot and really don't have time to jog. I supsect doing cardio both for exercise and to realease stress in addition to cutting salt are the best things I can do. I lost 30#'s a few years ago and have put it all back on. Now to the question, what would be a great cardio type exercise. My first thought is to buy a rowing machine. I can do this after the kids go to bed and can store it under my bed. This can be done in the BR while my wife watches TV or irons or reads. We only have about an hour an evening together so this is important to me.”

“I'm sure you'll get a lot more technically involved feedback than this, but I don't know of much better cardio workouts than running, walking, biking or swimming. I've used rowing machines and thought they did a lot more for my upper back than cardio. Good luck.”

“martial arts

be sure to include meditation

be sure to research the school beforehand

email me if you have questions

chow”

“I wish I had the time for any of those suggestions, but I don't.

Would a bike machine make better sense?”

“running around all day visiting folks, walking, running to town, then, when all is too routine, going on a hike..........exercise? whats that?”

“jumping rope will burn a lot of calories in a short amount of time

important to work on the blood pressure too and take it easy at first

adjust your diet - spend time relaxing/meditating 10-15 minutes a day is all you need



last edited: 1/23/06 8:01:40 AM”

“If you only have hour, or can't leave the house, a row machine or tread mill will do. But, you need to do some weight training to increase muscle mass, which is the only place you will burn kcals. If you stick to multi muscle exercises and keep your rest periods to 1 minute between sets, you will get a strengh training and cardio workout. BTW, check this site out for outdoor training...

http://www.bodyresults.com/s0sport.asp”

“I've got an eliptical trainer I like, but it won't fit under the bed. I've not used a rowing machine. I started running early in the morning before going to work to fit it in my schedule. I enjoy running better than the eliptical, not so boring. You've got to find something that will work for you and you can stick with.”

“If that 30 pounds is extra weight, your best exercise is pushing away from the table!”

“I've been doing a little workout 2-3 times a week and am slowing steeping up the temp.

I didn't think about jumprope. Gosh, I used to do tons of that when I ran cross country.

agree on the meditating. The busier I am the more I'm trying to slow things down. Our church just had an all day class a few weeks ago. I'm trying to work that in as well.”

“Can you just go for a brisk walk or jog during the same time period you intend to use the rowing or other machine? You're in Alabama, right? It's not like there's 3 feet of snow on the ground or subzero temps. I only suggest that because I think using a machine would be incredibly boring. Then again, if you pick a treadmill or stationary bike (or real bike on a wind trainer), you could probably also watch TV or read a book.”

“True on the snow, but I'm at work by 6am and it's 8:30pm or so before I would have a chance to do any of this. I could run in the dark, but figure I'd have a better chance of actuall doing it if I can chat or watch TV at the same time.”

“If you've got the money, better for you than jumprope is to invest in a good mini-trampoline.

http://www.cellercise.com/”

“Another thought. Back in the 70's I started getting back into shape by running. Time also was at a premium, but I started getting up an hour early and running around the neighborhood. Worked like a charm. It really depends on how much you want it. If you really want to lose the weight, nothing can stop you.”

“Belay my last. I didn't read your last post, DH.”

“do you have time for stairs at work?

Gets you in shape quickly and feels great. At best, I have time each break for 6 up and down the 7 flights in my building, but 4 is okay - course then there's the sweat factor...”

“$500 for a mini trampoline?? Good lord! That thing had better suck the fat right out of your body. They have cheaper ones though...I've heard trampolines are really, really good for you.
http://www.mercantila.com/catalog/store/Stamina_4-Way_Folding_Mini_Trampoline

If you want to get a machine, both the stair-stepper machines and the elliptical ones (with the arms) kick my ass. Never tried a rowing machine, though!”

“Twigeater, I'm sure you don't sweat. Glow maybe, sweat no. While stationed in Oklahoma in the 70's I found time to run during the lunch hour. You can really generate some sweat in those hot Oklahoma mid-days. Showering was not possible, but you're good until you can get home.”

“Yes, that is one of the more expensive ones. Compare features. This is for your health, so I wouldn't recommend a cheaper one which will potentially cause more problems than it corrects.”

“Nimblefoot - good point. Not everybody can do this, but I just last week changed my work schedule. I now get out a half hour later, but take a full hour lunch so that I can go running during lunch with time to shower. (luckily we have a locker room and shower here at work)”

“I've thought about running at lunch. Right now I go home each day and have lunch with my wife and daughter.”

“PS - I'd love to find the time to do martial arts.”

“Drat, 6 or 7 stairs would be over my capability with my knees hurting.

"I think using a machine would be incredibly boring. Then again, if you pick a treadmill or stationary bike (or real bike on a wind trainer), you could probably also watch TV or read a book."
BowlderMan

I was able to watch TV from both a treadmill and a rowing machine.

dayhiker - There is no simple solution. It sounds like you know what to do. Once you set your sights on a goal, I'm sure you will manage it.

---

“PS - I'd love to find the time to do martial arts.”
dayhiker

Then do it!!! Now! Even at my age, getting into martial arts was the greatest thing I've ever done. I make the effort and find the time to participate. Once you start, you may love it, too.
last edited: 1/23/06 8:50:17 AM”

“I'm starting a Tai Chi class tonight! That's martial arts, right? LOL! Well actually I don't really care what the heck it is, I just need some kind of new exercise! I'm in a rut.”

“Okay folks, here's the cure (and it was right before our eyes). Want to lose weight and spend time with your wife? Don't do martial arts, do "marital" arts, fight with your wife every single day!
last edited: 1/23/06 8:46:26 AM”

“ns - and that ties back to the original question.

It sounds like my best bets are jumping rope, bike machine, stair machine, elliptical machine, or rower. Of those the rope or rower are probably best because they won't junk up the bedroom.”

“The most exercise people get from a machine is dragging it out to the curb on pickup day.

Nowslimmer is correct, you need to look at intake as well as output. Change the diet but nothing drastic or you will drop it in a week. Just drinking 2 8oz glasses of water before you eat will help a lot. Takes up tummy space so you feel full sooner.

If you are 30lbs up in weight, running is probably not a good idea .. at least until you loose that weight. You will get shin splints and foot injuries. Use a bicycle and cycle around the block. At least before breakfast on weekends, probably too dark on weekdays. Get the bicycle from a garage sale, you are just exercising not challenging Lance Armstrong.

For a cardio workout the exercise must be continuous for 20-30 minutes 3 times a week. That is a maintenance schedule. To get in shape increase either minutes or frequency per week. Walking up and down stairs at work is a great idea, but take it easy and do 20 minutes at lunch time - before you eat, the exercise will both take up some eating time and supress your appetite. If the weather is good take a 30 minute walk outside at lunchtime. This is easier than getting up earlier in the morning.

Good luck”

“The water is going to be key. I've been drinking way too much carbonated caffeinated drinks. I want to lose 20 or the 30 I gained. The last time around I lost too much. I got down to about 150#. I'm 5'-10". I'd like to get down to 160 or so.

I really feel like losing to the low 160's, drinking more water, and less salt will get my bp and stress level back in order. I'm bad with stress. I keep mouth ulcers/canker sores all the time from stress. When I do a good job of exercising they go away. A personality profile even said to exercise to blow off excess energy.”

“Remember what you did when you lost weight before? Do it again:)”

“That's the plan on the weight loss, but I want to do more cardio than last time hence the post.”

“No glowing Nimblefoot, I sweat like a pig. :)
I'm fair skinned and turn pretty red from exercise, which worries people until they realize that I'm really not going to drop dead in front of them, LOL.”

“I've had the same problem all my life, the pale skinned anglo-saxon thing. In high school I was in great shape, but I got so red in basketball games everyone thought I was near death. They still think the same when I get my heart rate up, but so far they've all been wrong:)”

“BTW, martial arts is not the complete answer, At least, my aikijutsu is not, since it is only 2-hours twice a week. We try to handle others using a minimum amount of effort of our own. Exercise outside the class is needed to build ourselves up. I try to exercise before each class in order to be warmed up. This can help in preventing injuries.

In Minnesota my daughter and grandson's classes in Karate are strenuous, but they only do 1-hour once a week. Their classes are more like exercise classes doing mainly repetitions of kicks and blows, while my classes are more in the execution of techniques.

Good luck with whatever you do.”

“Nice site Backslacker. Thanks! (Now if only all the links were to free info - but the free stuff, at leat looks good).”

“BTW, martial arts is not the complete answer, At least, my aikijutsu is not, since it is only 2-hours twice a week.

My classes were 2 hours a day, 5 days a week, plus what I did on my own. Personally I think once you know what you're doing, 30 minutes a day is more than enough, depending on your goals.”

“I've been doing 1 hour workouts on the eliptical trainer or some other cardio machine at the YMCA about 4 times per week. I think it's time to add weights to my routine. I have heard that you are supposed to alternate the body parts you work out. In other words, day one would be shoulders, arms and back. Day two would be legs, abs and chest. Or some variation of this. Any ideas?

I think I might go back to martial arts too. I am a black belt in Tae Kwon Do, but it's been so long since I have practiced, I am probably the level of a green belt.”

“This may not help you but it helps me (I am no expert) but someone suggested to me while I was working the tread mill something like this-

5 minute warm up pace
5 minute moderate pace
1 minute hard pace/incline
5 minute moderate pace (to recover)
1 minute hard...
etc...etc....

Interval training like that is supposed to increase your cardio strength quicker then just doing one pace all the time.

My work outs on the machine last between 30 and 45 minutes and then I do a stretching rutine. On the days I dont do the cardo I do stretching and a working on abs and back strength and jsut make sure I take the stairs or if im home I go for a short walk every hour or so.
last edited: 1/23/06 10:16:47 AM”

“I think you're looking for 'advice'.”

“Thanks Ped, yea I wish all the stuff was free, but there is some good stuff on there. All this advice is good, there are hundreds of ways to exercise. Cardio workouts burn fat/cals when you are exercising and shortly there after. Weight training increases your metabolism for hours, and helps you burn more fat at rest and while you are sleeping. During cardio workouts, if your heart rate is too high, you will burn muscle and lose the ability to burn fat and cals (lose weight)which is counter productive.”

“Yes, I am. I thought that looked funny. Everyone knows engineers can't spell. Sorry.”

“Pathetic is more like it.”

“The best way to lose body fat is to train every major muscle group every time you work out. You will build more fat burning muscle stimulating every muscle group every time, than doing isolated exercises. Low rest periods keep your heart rate elevated and give you the cardio benefit you're looking for.
last edited: 1/23/06 10:36:29 AM”

“Walking is great for lowering your blood pressure. Could you eat a light lunch on your way home and go for a walk with your wife and daughter instead?

I'd definately be concerned about 140/80.”

“That might be the best solution V. The high pressure runs in my family. I think I'm going to just be deligent (sp) with all of this over the next 2 weeks and check it again. If it hasn't improved then I'll go see my doc.”

“I tried out one of those blood pressure machines at the drugstore the other day. Mid-way through the reading I remembered the Beavis & Butthead episode where the machine malfunctions on Beavis. I wonder if trying not to laugh in public for no apparent reason affected the reading?”

“dayhiker,

There are pros and cons to each type of equipment. The perfect one is the one that you'll use often and hopefully enjoy. Treadmills are great, you can run, walk or do hill work with a pack, but they are big and can be noisy. Elipticals are awesome to yet their size can be prohibitive. Rowers are excellent also, a full body workout for sure.

The only specific advice I have would be to make sure you invest in quality. Good luck with the search!”

“Thanks birch, I was hoping you'd chime in.

I gotta get back to my fightin' weight.”

“

"I gotta get back to my fightin' weight."
dayhiker

Is there someone whom you are planning to fight? Perhaps you're going after one of the trolls!”

“Okay, Dayhiker, it's been almost 24 hours. 'Sup? What's been exercised and how? Surely you've been pumped by this to do something. Don't tell me I've burned more calories posting than you have by working out. Let's hear it.”