Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.
Natural Weight Loss
We talked about the treadmill, stairs, and elliptical trainers in our last post.
Now we’ll talk about a few more cardio exercises.
Generally, swimming is kinder to your body than land-based exercise because your natural buoyancy in water helps you avoid the jarring movements that can cause injuries.
In water, you weigh about 1/10th of your normal weight, and your range of motion is much wider because the water supports the weight of your limbs.
So swimming is a good choice for people who want to exercise, but who might have problems with weight-bearing, land-based activities.
Swimming might suit those who have arthritis or back problems, weight problems, or are pregnant.
To mix things and target different muscles, vary your strokes between breaststroke, freestyle, butterfly, and backstroke.
This form of cardio exercise is great for beginners.
It’s not the greatest calorie burner because your body is sitting during the exercise, so you’re only working your leg muscles.
But, you can still increase resistance and push yourself as much as possible.
You might want to do some light arms while you bike, like bicep curls or shoulder presses, in order to get your heart rate up.
This is a great form of cardio for a change of pace.
It allows you to work many different muscles at the same time.
You can tone your back, biceps, and quads, all while working your cardio pulmonary system.
In order to get the most out of this exercise, keep the resistance at a minimum of 3.
Make sure to press through your heels as you extend your legs.
Keep your abs tight and relax your neck and shoulders.
In order to target different back muscles, alternate an overhand grip with an underhand one every 5 minutes.
Jump Rope and Jumping Jacks
This is an excellent form of cardio that you can do anywhere.
No matter where you are or what the weather, you can always jump.
It’ll take you a little time to build up an endurance for this, so try it in intervals at first: jump one minute, rest the next, and so on.
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
Try different types of jumps to spot target different leg muscles.
If you’re jumping rope, try butt kicks or bringing your knees up as high as you can in between jumps.
Try jumping on one foot at a time or alternate feet.
The possibilities are endless with this simple activity.
The advantage to exercise classes is they’re a whole lot more fun than sweating it out by yourself.
They also provide company, which can be a great motivator.
Whether it’s spinning, step, boot camp, or any other cardiovascular class, make sure it involves at least 45 minutes of activity and keeps your heart rate up.
There are a lot of machines and even more ways to get a cardio workout.
The best ones for you are, quite simply, the ones you like.
Remember, this is a permanent lifestyle revolution, and you’ve got to find a fitness program you can live with, even enjoy.
If you honestly can’t find a single activity that doesn’t fill you with dread, stick to the machines or exercises that work the most muscle groups.
This will speed your metabolism, give you faster results, and help keep you motivated to stick with it.
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
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If you’d like to read Jillian’s book, you can get it here: Winning by Losing
Dick and Lenay
email: Lenay@dickandlenay.com – 715-431-0657