Cardio

When doing cardio pick something you really like or you won't do it. Most people that I've met don't like running. I understand that, I don't like running until I get out and start pounding the pavement. If you don't like to run then don't. In this post I'm going to give you some other options for cardio that you can do instead of running.

Team Sports
By far my favorite way to get in cardio is to play a team sport. This one is difficult because you need a team to play with and a team to play against but if you can find one then you're set! I love soccer so if I can get my friends together to play a random soccer game on the beach then I consider that my workout for the day. Frisbee is popular among my friends as well plus a frisbee is pretty small so I can take it with me most places. The best part is that you work up a nice sweat without thinking about it and you have fun. If you don't have friends that are team sport inclined look around at gyms or other recreation centers for sign ups for team sports. Your local YMCA might have a standing day where anyone of this age can come and play basketball together or something like that.

Cycling
I ride my bike everywhere because I don't have a car. Even when I do have access to a car if a place is close and I don't mind getting a little sweaty getting there then I strap up and ride over. I take my leisure bike ride time to explore my neighborhood. You see a lot more when you ride than when you drive. Also it's a lot easier to check out that little building that might be an ice cream shop on your bike than in your car. If you aren't comfortable riding around your neighborhood a stationary bike might be just right for you. Most gyms have them and there are spinning classes that you can take as well. A lot of the newer stationary bikes have workout programs that can make riding more challenging. You can do intervals or a hill session, there are plenty of options. Even though I enjoy the wind in my face and the scenery I sometimes ride stationary bikes  because I can multitask during that cardio session. Since I'm still in school I have to leave time for my homework but if its reading I have such an issue sitting down and just reading something boring. So, I add in a cycling cardio session so I don't feel so bored (plus then I can't fall asleep while I read). I jump on a bike, sit my book, or my stack of papers on the little shelf on the control panel (most bikes have a little shelf for you to sit something while you ride) then I pedal and read. I ride until the reading is done (within reason), sometimes I bring along a highlighter or pen and jot down the important parts. If you don't like reading I've seen some people bring their laptops and watch an episode of their favorite show while cycling. If that is more your speed then why not. You won't feel guilty about watching TV if you remove the couch potato aspect.


Dancing
Not knowing how to dance is not an excuse. If you have any music playing device and some floor space then you can dance for cardio. I take mini dance breaks after some of my exercise sets to help me tone up faster and burn more calories. I don't do any specific moves I just let my body move to the beat! The key is to pick and upbeat song and rock out the whole time. I only do this one in the privacy of my own home but I thoroughly enjoy it. If that doesn't work for you there are dance studios and plenty of cardio dance classes in gyms all over. Find one that speaks to you and go for it. Its fun and you may learn something.

Swimming
I love water! I love to drink it and bathe in it and I love to swim! I find swimming calming and refreshing, especially on a hot day. Gyms usually don't have pools but community centers often do. If you have your own pool that is even better! Just put on your swim suit and do a few laps. You don't have to really focus on anything specific actually just get in the pool and stay in for a certain amount of time. If you really want to get in some good cardio then try to stay in the deep end the whole time. This does a few things: 1. You avoid most of the small children since they often stay in the shallow end, 2. You never really get a rest because when you aren't swimming you are treading water which is still a workout. Another great thing about swimming is that it is very easy on joints. If you have a bad knee, or weak ankles the water doesn't put painful pressure on them. If you can't swim you can stay in the shallow end and just enjoy the water. Moving in water is more difficult than moving in air so even if you just walk around the shallow end a few times you have done something. If you really are at a loss for water activities then find a class and join!


Jump roping
I can't lie, this activity takes some skill. You may have to work on it if you can't jump rope already but once you get it, it really is great for cardio. Obviously jumping up and down a bunch of times will get your heart going. Another bonus is that you work your calves, arms, and you increase your hand-eye coordination. There is a reason boxers often jump rope. You can do more than just boringly jump as well. You can try speed jumping or you can jump with a weighted rope. Both do great things for you, faster jumping means more sweating and a heavier rope means more arm and shoulder work. Just make sure you get the right rope for your height. You check this by standing on the rope with both feet in the middle then take the handles and pull them up your sides until there is no more slack in the rope. If the handles are in your armpits the rope is right, if they are above your armpits the rope is too long, and if they don't reach your armpits the rope is too short. A too short or too long rope will mess up your jump roping form and make it hard to get a good rhythm going or to continue your rhythm. Good form is when your arms are down with your elbows touching or almost touching you and you move the rope using mostly wrist movement. If you are making giant arms circles you are either compensating for a short rope or you just having trouble figuring it out. No worries here is a video of someone with good form (and some good moves to try) jumping rope. You don't have to start the way she does you can start by swinging your arms just try to get in the rhythm with your arms at your sides like she does.


Hula Hooping
I really enjoy this one. I know it is decently difficult but it is pretty fun to me. I can't help you learn how to hula hoop but I'm sure youtube can if you search. I started when I was a kid on the playground and I just never forgot how... Either way I find it very energizing. It is a challenge to keep the hoop up and if you have a cool looking hoop the faster you spin it the cooler the color swirl around your waist looks. This could take some serious practice but once you get it its a great ab workout. I do it by playing a song and trying to keep the hoop up the whole time. If you really have trouble you may live near a hula hoop gym (yes they do exist). You can go and learn how to hoop and other cool tricks with it. My tip would be not to use a weighted hoop, they can be uncomfortable on your midsection I find but try everything!

Walking
A lot of people consider walking as cardio for old people but that isn't true. Walking is a great way to get in some cardio without having to sweat a whole lot (I really like that because sometimes I just did my hair and why waste all that work by sweating it out). The trick is you need to focus on pace or duration to make it a decent cardio session. When focusing on pace walk briskly. Your cardio walking pace should be faster than your regular walking pace. I've got nothing against walking slowly but you have to admit that walking slowly over a short distance or for only 10 or so minutes won't do you much good. However, you can take a leisurely pace if you go a far distance or for a good amount of time. For example, it doesn't matter how slowly you walk if you have walked for an hour. Okay, that is a lot of time but you don't have to walk for that long just try to pick a good amount of time for you. A long distance will do as well. If you decide you are going to walk 3 miles and that is a lot for you then do it. For me, if I decide I'm going to walk as my cardio (I do that often on recovery days or when I'm really sore or for my hair as mentioned) I make a point to do at least 30 minutes. I also usually go somewhere, I walk to the store for some groceries or if I'm doing cardio before strength training I walk to my training location and walk back (warm-up and cool down). Basically, pick one and go for it: walk slowly for a long distance or time or walk fast for a shorter distance or time. The key is to not fall into the idea that if you walked around all day that counts as your workout. If you have a pedometer and you got in your goal number of steps in then great but if you don't have a pedometer you really can't tell if you did enough, you might just be tired. Try not to skip it for that reason, you wouldn't consider using the stairs as you leg workout so don't consider going about your day as your walking cardio.

This is not as exhaustive list of all things cardio this is just some suggestions to help you find whats best for you. If you don't want to run then don't but do get in some cardio some time as part of your regular workout, you won't regret it. Some time I'll post a list of exercises that give you cardio benefits while you strength train. Until then experiment with new moves!