running

As you become more physically fit and look for challenges beyond walking, a whole world of alternatives unfolds. Try several of these activities to see which you enjoy most and which pleasantly challenge you to new levels of fitness.

1) Bicycling

You can easily get your heart rate up on a bike without pounding your joints. The recumbent bike is easier on your back and bottom than a standard model.

2) Running

Running is not for everyone, and if you have knee problems or other skeletal injuries, its definitely not for you. Still, running is more challenging than walking, and for many people its a logical and thrilling progression from walking. How can you tell if youre ready to run? If you can walk 45 minutes quickly, without rest, youre probably ready to pick up the pace. Start by finding a treadmill or a local high school or college tracktheyre generally about a quarter-mile long, closed to traffic and have an ideal surface. Walk a few laps (or about 15 minutes on a treadmill) to warm up, then try one lap (two to three minutes) of jogging at an easy pace. Alternatively, consider jogging the straightwway, and walking the curves at the end of the track.

3) Swimming

If you have arthritis, knee pain or still have a lot of weight to lose, swimming is ideal. The water supports your body, giving you the freedom to move in an impact-free environment. Try water aerobics classes (check your local Y or health club) for even more variety. Because swimming uses so many muscle groups at the same time, it is a very efficient way to exercise.

4) Elliptical Trainers

These machines, which have two footpads connected to a flywheel, move each leg in an oval-shaped motion. Some models have handlebars that you push and pull in sequence with the footpads for an additional upper body workout. The very low-impact motion is smooth and comfortable, an appropriate choice for someone with knee injuries. Gym models and some home machines typically can be programmed for varied resistance, and offer an alternative to those who enjoy running but find it too painful.

5) Group Aerobics or Dance Classes

Jazz Dance, World Beat, kick boxing, you name it. Take whatever appeals to you, but remember: Just because youre in a group doesnt mean you have to keep pace. Do whats right for you. If you need to slow down or modify a move, do it. If the class isnt challenging enough for you to get your heart rate up, pick up your pace.

6) Steppers and Stair Climbers

These are definitely not for everyone. Stepping machines can aggravate knee problems and theyre easy to misuse. If you make any of the common mistakes of leaning on the console, letting the pedals touch the ground or hopping like a bunny from one pedal to the other, you arent getting much benefit, and may actually increase your risk for carpal tunnel syndrome. Still, when used correctly, they offer a simple, effective workout. These machines can provide quite an aerobic challenge and should be approached with care by those less fit or not accustomed to the demands of stair climbing.

7) Rowing Machines

If you have access to a rower, try it! These machines work your trunk muscles and armsa rarity in the leg-centric cardio room. Theyre great to throw into your cardio mix.

Aerobic Basics: How Often, How Long, How Intense

If your goal is to lose weight through exercise, youre going to have to put in some serious effort.

How Often: You will probably need to do four to six aerobic workouts per week.

How Long: This depends on your current level of fitness. Beginners should start with 20 to 30 minutes of exercise and build up to as much as 60 minutes as they become increasingly fit. Experts disagree about the ideal length of a workout session, but most seem to concur that 45 minutes is long enough to get significant cardiovascular and calorie burning benefit.

How Intense: Dont make the common mistake of confusing output with effort. The fact that you ran 3 miles in 45 minutes says nothing about whether or not that was a tough workout. So what does? The gold standard is your heart rate. To know if youre working at the right level of intensity, you need to know how hard your heart is working while you exercise. You can either take your pulse or use a heart rate monitor to see if you are within your aerobic training zone. (See How to Use a Heart Rate Monitor.) If you're just starting to exercise, start by working out at 65 percent of your maximum heart rate. Once you are comfortable exercising at that intensity for 20 minutes a day, four days a week, for two consecutive weeks, you'll be able to progress to the next leveltrue aerobic training.

For most non-athletes, 70-80 percent maximum heart rate is an appropriate aerobic training zone. The simplist way to calculate this heart rate target is by using this formula: 220 (your age) X 0.85. According to this formula, a 40-year-olds 85 percent maximum heart rate is 153. However, individual heart rates vary and your own maximum heart rate may be as much as 15 points higher or lower. In addition to the previously stated prognostic value of an exercise stress test, this type of examination allows even greater personalization of heart rate training zones.

To fine-tune your efforts (or monitor your exertion without checking your pulse), pay attention to how your body feels. Are you feeling a little out of breath? You should be huffing a little but not gasping for air. Can you talk? You should be able to speak in short sentences but not hold long conversations. Are you working hard? You should feel as though youre pushing yourself but not as though youre about to keel over.