1. #1
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    Default Cardio training time

    Can anyone tell me what a good time period is for doing cardio training? I've heard anything from 20 minutes to 1 hour. I only have access to a elliptical trainer for now until the snow melts. Thanks

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    tnff320's Avatar
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    Some people can only do it for 20, and some can do it for an hour. It is not about what everybody else can do, it's about what you can do. Best thing for you to do, is to set some goals. There are a ton of websites out there that will give you a good work routine to do. Find one and stick with it.
    Knowledge is the difference between KNOWING and GUESSING

    "You guys are good, but you'll never invent anything-it's all been done before."

    FF/EMT-IV (medic in training)

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    I'd say even if you had to do a slow pace with low resistance try to shoot for at least 30 minutes. You really aren't going to burn a lot of fat or condition your heart with much less. Each week add a few minutes and start to crank up the resistance until you can do 45 minutes to 1 hour.

    This is really a very open question. Are you just starting to try and get in shape? Are you overweight? Do you have anything that would hinder you from training such as health issues? Have you been cleared by a doctor to train? Are you balancing your cardio with weight resistance?
    "...When you walk through the fire, you will not be scorched, Nor will the flame burn you." Isaiah 43:2

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    I would also look into incorporating a cardio workout into your routine with a jump rope if you don't like the elliptical. You can get a very intense cardio workout in a shorter amount of time with the jump rope. There have been studies that show if used properly jumping rope for like ten minutes can be equal to running 2 miles at a 8 minute per mile pace. Just something to look into.

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    Default Jumping rope

    Jumping rope is one of the best ways to train for cardio. It gets your heart rate going quickly and keeps it up as long as you can do it. Start with 5 minutes and work up to 30, and you will be in great cardio shape.

    HOWEVER, it works mostly your calves... so I use it as an interval with something else that works the larger muscle groups in the legs. Example:

    Warm up
    1 min jump
    weighted walking lunges (start light, work up) for 30 reps
    1 min jump
    WL with a bit more weight- 30
    1 min jump
    WL, ad a bit more weight
    1 min jump

    Go to another part of the gym, fidn the leg press machine:
    1 min jump
    Leg press 20 reps warm up weight
    1 min jump
    Leg Press 18 reps, adding 25 to each side
    1 min jump
    Leg press 16 adding 25 more to each side
    1 min jump
    Leg press 14 adding 25 more

    Go near eliptical:
    1 min jump
    2 min elip
    1 min jump
    2 min elip
    1 min jump
    2 min elip
    1 min jump
    2 min elip

    stretch!
    When you get in better shape, after the leg press circuit, you could do a jumping and leg extension circuit 4 times through, then a jump and seated hamsting circuit 4 times through!

    Also, the 25 lb plates added to the leg press machine coudl instead be 35 lb plates or 45 lb plates...

    Jen
    www.fireagility.com

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