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Get It Up, Your Heart Rate, That Is: Swimming
It's Summer, and that means pool time. Swimming for exercise is a great way to burn calories and stay cool, so I made a workout for you to try. It's a good idea to have your exercise plan in hand when you work out, so print this workout and take it to the pool.
Get It Up, Your Heart Rate That Is: Swimming Sprints
Many of us are starting to move our workouts indoors. Temperatures are cooling off and daylight is becoming increasingly limited; the days are going to get even shorter. One way to move your cardio inside is swimming and here is a fun workout to try.
ExerciseTV: Jump Rope Jam
Jumping rope is all the rage these days and a great element to add to your circuit training. Here is a short jump rope routine I found over on
Get It Up, Your Heart Rate That Is: Elliptical Intervals
The elliptical is a great way to get in a good workout, especially for anyone looking for something a little more low-impact on your joints. Try out this interval workout I've put together and, for an added benefit, hold on to the handles for one minute and let go for the next. Continue to do so through the entire workout.
Get It Up, Your Heart Rate That Is: Shorty Intervals
Recent research out of Australia has found that eight seconds of intense cardio followed by twelve seconds of moderate cardio for twenty minutes enabled women to lose three times as much fat than those who went about their cardio at a steady pace. It's basic interval training, but in very, very short intervals.
When doing interval training, you need to work with your own Rate of Perceived Exertion or RPE and work between easy (1-3), medium (4-7) and hard (8-10) amounts of exertion.
Other Search Results
In Case You Missed It: Get It Up
I've brought you a lot of great ideas for cardio routines in a feature I like to call Get It Up, Your Heart Rate That Is. I know most of you really enjoy these posts, so I wanted to make sure you all saw some of the more popular cardio workout routines. So here are the top Get It Ups for 2007:
- Treadmill Mountain Hike — interval walking with big inclines.
- StepMill Intervals — a interval program on the dreaded StepMill.
- Arc Trainer — two minute intervals on the Arc Trainer.
- Quick Elliptical — for when you're short on time.
- Swimming Fun — swimming indoors is a great cardio activity in the cold winter.
- Gym Triathlon — combines swimming, biking, and running in the gym.
Fit Tip: Vary Your Cardio Routines
You all know I am a fan of cross training since it adds a nice variety to a workout routine. Even if you don't cross train, you should vary your workouts to reap even more benefits from your cardio time. You need to play with speed, distance, and rate and mix it all up.
Get It Up, Your Heart Rate That Is: Swimming
After spending all summer running outdoors, I am moving part of my workout indoors and into a pool. Here is a basic swim workout that is great if you are new to swimming laps as a form of cardio.
Warm up:
100 yrds Freestyle - easy
100 yrds pull Freestyle
50 yrds kick Freestyle
50 yrds kick Back stroke
50 yrds kick Breaststroke
The Main Event:
200 yrds Freestyle (rest :30)
100 yrds Back stroke (rest: 15)
50 yrds Freestyle (rest :10)
200 yrds Medley – your choice of strokes, mix it up
Cool down:
100 yrds kick Medley – you choose strokes
100 yrds Freestyle - easy
TOTAL WORKOUT = 1,100
Distance = .67 miles ( a swim mile is 1650 yrds not 1750)
Repeat the Main Event and add an extra 550 yards for a total of 1650 yards, or a mile!
Get it Up, Your Heart Rate, That Is: Swimming
Summer time means pool time. For a cool workout I suggest swimming! Try this workout and see if you like it.
Get It Up - Your Heart Rate, That is: Swimming
Spring is here and it is getting warm!!! Why not swim outdoors to get your body bikini ready? Remember cardio will burn fat all over your body, helping to get you toned and buff for the revealing fashions of summer and swimsuits.
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