Cardiovascular training is not only good for the heart but it is great for the physique! Our hearts are muscles too that need a good work out to stay healthy. The benefits of cardio range far beyond a lean tight body……it keeps us young! I like to get in a 20 minute bike ride or walk first thing in the morning to get the blood pumping and my metabolism kicking. As well I generally put in a 35-45 minute cardio session 4-5 days a week. Below is a list of exercises and their caloric expenditures. I am a firm believer in balance and moderation of diet and exercise for life long healthy living.

• Bicycling 6 mph…… 240 cals./hr.
• Bicycling 12 mph…… 410 cals./hr.
• Cross-country skiing…… 700 cals./hr.
• Jogging 5 1/2mph…… 740 cals./hr.
• Jogging 7 mph…… 920 cals./hr.
• Jumping rope…… 750 cals./hr.
• Running in place…… 650 cals./hr.
• Running 10 mph…… 1280 cals./hr.
• Swimming 25 yds/min…… 275 cals./hr.
• Swimming 50 yds/min…… 500 cals./hr.
• Tennis-singles…… 400 cals./hr.
• Walking 2 mph…… 240 cals./hr.
• Walking 3 mph…… 320 cals./hr.
• Walking 41/2 mph…… 440 cals./hr. (Source NIH)

To keep things interesting and prevent the body from plateau switch up your routine. Use every piece of equipment your gym has to offer. When it is nice outside get some fresh air, go for a jog or bike ride. I break my weight training up into 3 days. I prefer a 3 days on 2 days off approach so that I always have at least 1 day off from the gym per week.