Be Heart Smart

By Ashley Kipp

A proper cardiovascular routine should include a mix of weight-bearing and non weight-bearing activities. Here are some ways to mix it up!

The advantages of cardiovascular exercise are numerous. A stronger heart and lungs, weight management and stress reduction are all benefits of a regular aerobic routine. But by doing the same type of exercise day after day, many fail to maximize these benefits. Instead, try mixing up your cardio exercise for greater fitness and better performance.
    Your workout routine should include a mix of the two main types of cardiovascular exercise: weight-bearing and non weight-bearing. During weight-bearing activities (such as running, hiking, walking and elliptical training), your body is forced to support itself, which maintains and increases bone density, thereby guarding against osteoporosis. With non weight-bearing activities (such as cycling, swimming and rowing), your body's weight is supported and the experience is non impact. This can be much easier on your back, knees and other joints, but carries no bone-strengthening benefit.
    Following is a look at a variety of weight-bearing and non weight-bearing exercises to consider mixing into your fitness routine.

Running. Comparatively speaking, running is one of the most efficient forms of cardiovascular training since it requires relatively little training to get big cardiovascular benefits. Due to running's weight-bearing nature, your body burns a high number of calories (approximately 600 to 700 per hour*), but this comes at a cost. Your body endures a great deal of impact on your hips, knees and ankles and stresses engaged leg muscles: quadriceps, hamstrings, calves and glutes. Unfortunately, the sport can foster a much higher risk of minor overuse injuries than any other. It is best to start a running program slowly, interspersing your runs with intervals of walking.

Walking. You'll reap the same benefits as running, but drastically reduce the pounding and impact, making it much safer on your joints. In order to burn the same amount of calories as higher intensity activities (walking burns approximately 200 to 300 calories per hour), more time is required. The upside, though, is that there is a low risk of injury. With the right pair of shoes, a high-intensity walk will work the muscles of the lower body just as well as most other endurance activities.

Elliptical Training. A session on the elliptical trainer provides all the benefits of a weight-bearing activity without the risks of impact training. It also burns approximately 600 to 700 calories per hour. The gliding movement occurs in a smooth motion, easing any problems in your back and knees and creating minimal risk of injury. However, as with any indoor machine, there is a natural tendency to cheat yourself out of the full benefit. To avoid this, be sure to use the handrails for balance only, not for additional support.

Swimming. The greatest attraction to swimming is that it is entirely non-impact and involves little risk of injury. Working mainly the upper body (back, chest and shoulders), most swim strokes also engage the legs and hips for an upper- and lower-body workout. An average swimmer will burn 450 calories per hour. With few drawbacks to the sport, the only major limiting factor is ability. Enroll in a Masters group or take a swim class at your community college to brush up on your strokes.

Cycling. Cyclists primarily engage the quadriceps, hamstrings and back while riding. Depending on speed and terrain, you'll burn about 450 to 600 calories per hour of cycling. Add variety by alternating between road and mountain biking. A weekend on the trails can make a workout more fun. If outdoor riding isn't desirable, riding on a wind trainer or taking a Spinning class are excellent options. An intense session of Spinning will give you the same benefits as a longer endurance ride outdoors in half the time.

The key to success in cardiovascular training is making the most of your workout. Unless you're training for a specific sport or event, cross training with a variety of activities is the best way to achieve overall fitness and to prevent injury. Remember, if you're working your body and muscles the same way day after day, your body naturally adapts to the routine and eventually burns fewer calories, and puts you at risk for burnout. Instead, shake things up, and your exercise routine will become more challenging and much more fun in the process!

*All caloric values are based on a 130-pound female.

Ashley Kipp is a certified expert-level cycling coach with USA Cycling and an elite running, cycling and multisport coach with Carmichael Training Systems (CTS). She can be reached at akipp@trainright.com. For more information on CTS, go to www.trainright.com