Slides, also known as sidestepping, involve putting your feet together, taking a wide step sideways, and then bringing the trailing foot back beside the leading foot. The distance to slide is the same as that of the length of a tennis court (78 feet), and back again while facing the opposite direction to switch leading feet. If this seems too far, try sliding the width of a tennis court, which spans 36 feet.

Also sideways, the carioca sees the person going sideways down the length of a tennis court at a constant speed. The trailing foot crosses in front of and then behind the leading foot as the leading foot steps to the left (or right, depending on which you prefer). Again, this traverses the length of a tennis court, and you use a different foot to lead back up the court.

An apparent extension of the reverse lunge, with some difficulty thrown in, angle slides see the person starting out with their back facing the intended end point. The person then slides 2 times backwards at a 45° angle to the left (or right), and again to the opposite direction, down the length of a court.

There’s also the wedel, for which you make small jumps to cover a total distance of 36 feet. These jumps are made with more of a sideways motion than forward, while keeping the feet together.

The slide and sprint should be carried out with another person, although it’s also possible to do it alone. As the term suggests, it involves sliding and sprinting. Starting as a regular slide down the “court,” the 2 people turn to face the other direction when one person says “turn.” The pair slides along until the same person says “sprint,” following which they will run forward until the first person says, “slide.” The 2 people then face one another and slide to the end of the court.

I know an aerobics class, a step class, or even Zumba would be a great way to help with my cardio, but I usually just feel uncoordinated and clumsy. The whole class seems to dance to the left, and I am heading towards the right. I spend too much time being self-conscious, and it ruins the meditative nature of working out which brings me not only better stamina, but also better peace of mind.

So when my good friend started to push me to attend a spinning class with her, I hemmed and hawed and gave my usual excuses. “I hate classes,” and “I don’t do exercise bikes.” But she didn’t give up, so we made a date for one class on a Saturday morning.

When the morning arrived, I hoped for sun and good weather, so I could make an excuse to hit the trails rather than the gym, but no go. There was black ice everywhere, and that is when I am actually most likely to stay indoors.

I took my place on the spinning bike and tried to fight the negative thoughts in my head. The seat was terribly uncomfortable. The bike, even though it was a bit different than a standard exercise bike, was still a bike to nowhere.

But then the instructor took her place on the bike in front of the class and the music started – I fell in love.

Spinning class has everything I look for in a good run – there is room for me to mentally focus on the work-out, there is someone pushing me to go faster and work harder, there is music to help keep up the pace and even better, there is a big group of people fighting along side you.

Unlike a regular gym class, I didn’t have to remember a series of movements, I didn’t need to be concerned with not bumping into other people and staring at the weird jiggle my belly makes in the mirror. Instead I could focus on me and my workout.

After 75 minutes, I was exhausted, sweaty, and feeling incredible. And I was hooked.

So for all of you out there dreading the gym this winter and avoiding classes like the plague, take a chance on spinning. When you are back to hitting the pavement when the snow and ice melts, you will be right where you left off, or maybe even the slightest bit faster.

As the name suggests, an HRM monitors your heart rate. Most can be paired with training watches to provide real-time updates on your heart rate during cardiovascular activity. Combined with stored information on your weight, height, age, and gender, an HRM serves to create a more accurate picture of how hard you’re working out, and if you can push yourself further.

Those who exercise for fitness would use the data gathered by an HRM to monitor the intensity of their cardiovascular activity. For example, an HRM would make it easier for a runner to check if she is within 65% of her maximum heart rate rather than by manually checking her pulse. In turn, this enables the runner to track her cardiovascular fitness level and refine her runs to achieve the goals she has set for cardiovascular fitness.

For those who tend to become too immersed in their cardiovascular routine, an HRM prevents them from pushing themselves too hard, i.e., overtraining. Monitoring your heart rate during rest days ensures that the cardiovascular system is given adequate rest, which translates into a lower risk of fatigue or sustaining injuries related to overtraining.

Conversely, you might want to use an HRM if you’re the sort who is prone to not working out hard enough. Rather than hiring a trainer to tell you that you’re running too slowly, the HRM will perform the same function, but without the yelling. In order for HRM use to be effective though, you should first define a threshold heart rate, and the HRM will alert you if your heart rate drops below this during a cardio workout, following which you should increase the intensity of the workout.

Generally, the people who truly need an HRM are those who must maintain a particular heart rate because they have a medical condition that necessitates it, and athletes who want to maximize their training efficacy. For the dedicated exerciser, an HRM is an excellent means of keeping track of one’s fitness progress.

My doctor recommended hitting the pool. Thanks to an easily removable boot cast, this wasn’t completely out of the question. The only problem? I have never been a strong swimmer, and I wasn’t sure I could get a good workout just doing slow laps back and forth doing the breaststroke.

Here’s what I learned from the experience:

*Take it easy! You are injured, so give your body time to heal.

*It will take time to build up the strength to be able to swim well, but that doesn’t mean you aren’t getting a good cardio workout.

*You don’t need to be out of breath to get a good workout. Just like when you are out for a jog, you should be able to hold a conversation, or in this case, breathe without drinking down the pool.

*Try other strokes. I hated doing the crawl, but now I find it very relaxing.

*If you can’t get very far, take some time to just tread water.

*It will get better – you felt this way about running once, too.

These days I am, thankfully, back on my feet. After four weeks of swimming, I mixed in a short elliptical session, and transitioned over to more elliptical work before picking up running again.

Despite my hesitation and lack of speed, swimming helped me to maintain my stamina. I picked up my workouts on the elliptical almost exactly where I left off, and eventually hit the pavement without seeing too much change in my physical abilities.

Not only was I able to maintain good speed and challenging workouts, I also built a great deal of upper body strength.

These days I still keep up my swimming habit, but only about once every two weeks, rather than the three-four days a week I was doing it when my injury was new. If you are an injured runner worrying about losing your stamina because you are sidelined due to injury, don’t be afraid to hit the pool.

It’s kind of like riding a bicycle. Once you learned how to ride one, you will forever be a cyclist. You learned what pace, distance, endurance, and stride was, and fundamentally you were trained how to properly race on foot. How about that, pretty impressive for us runners with wrinkles, don’t you agree?

I played basketball in school, and we would run up and down the court during practice. I didn’t conventionally hit the pavement, I did, however, run in my first organized race this year at the age of 58, and now I’m recognized as a runner (well in my mind really a jogger, but that’s close enough). Any e-mail or publication that I receive that reads Dear Runner, designates me as bona fide ambler.

Even if you consider yourself too old (which you never are), and are still mobile in fairly decent shape, you can certainly run (be sure to ask your physician for his or her approval). There are no excuses for you not to, especially since you will be able to reap the rewards. Here is a list of benefits of running for active, over 50 adults:

1) Lowers blood pressure, as well as improve your cardiovascular system
2) Helps maximize your lungs potential
3) Burns calories (typically 100 calories for every mile you run)
4) Improves sleep, eating, and relaxation
5) Releases endorphins (runner’s high)
6) Helps eliminate stress
7) Strengthens bones

There are other pluses related to running which include a thumbs up to consume carbs (that’s a big plus in my book, love that pasta!), muscle development (sorry no six packs here, only great legs), and also an increased level of self-esteem. Don’t be fearful of damaging your knees. If your knees are going to fail, they would regardless of whether you run or not, according to studies from the Stanford University Medical Center. The studies also showed there were 50% less cases of fatal diseases such as cancer, heart disease, diabetes, and stroke in those over 50 who were runners.

Just like riding a bicycle, we all know how to run; just put one foot in front of the other, and you’re off (perhaps to a new lifestyle). If it’s a youthful hobby you are thinking of, try running again. You may just become addicted to something healthy and enjoyable that will in all probability prolong your life!

One would think that as the year went by that I would get used to them, but I can’t really say that this is true. I’m kind  of getting bored of them (to be honest), and I find myself pressing the elevator button more as I walk by to see if the elevator doors will immediately open. If they open, which rarely happens, I “reward” myself with a break from the stairs.

There is a reason why walking up stairs is so much different than walking on a flat surface. The simple answer is “evolution.” We were made to stand up. By walking, we can move with momentum, and we make sure that our weight is taken care of in such a way that makes it easy for us to walk and move; however, when you are walking up a set of stairs, momentum is not going to be able to help you out. Stairs force you to lift your whole body up and the more you weigh, the harder this action gets. Thigh and butt muscles are what you need in order to master a set of stairs. True, your pure muscular strength can get most of the job done, but in order to get up those four flights of stairs without feeling a little out of breath, you will have to get stronger.

Getting to the point where stairs are a breeze will take some time to master. You will need two things: strong muscles and good cardiovascular system. Get some runs in and tackle the stairs whenever you can. It’s more efficient to take the elevator when you are going to a location that is higher than three floors away, but it certainly doesn’t  help your fitness or health!

Food can be a stumbling block for those keen on building cardiovascular fitness. What if eating before a workout makes you feel ill or nauseated halfway through, or what if you don’t eat enough and fail to produce a quality workout due to a lack of energy?

If, like many people, you’re up for a run first thing in the morning, then pre-cardio eating is less of a concern. If you must eat before a cardio workout, what you eat depends on the type of cardio you’re going to do. Generally, a steady-state cardio workout carried out at moderate pace would not require special fueling up; some quarters believe you will use fat more quickly on an empty stomach.

However, you need to ensure that you have enough energy if you have high-intensity workouts planned. Failing to eat approximately 1 hour (less than that, and an upset stomach will result) before such a workout can result in catabolism, where muscle tissue, not fat, is used. Moreover, not having a small meal of proteins and carbohydrates means that you will fail to sustain the intensity levels required.

One thing to remember when it comes to pre-workout meals is that the more complex the nutrient, e.g., high-fiber carbohydrates, protein, or fat, the longer digestion will take, which can interfere with the workout; therefore, finishing that small meal an hour before working out is a good rule of thumb to follow.

I’m usually guilty of not eating properly after a cardio workout, even though I know it’s important to refuel to replenish energy and to avoid going into a catabolic state. Lately though, I have been making the effort to get the nutrients I need, which is actually quite easy.

What you need after cardio is mostly carbohydrates; however, these should be nutrient-rich, such as grains, vegetables, and fruit. The opposite would be nutrient-void carbohydrates, such as sweets, which are easy and quick to eat, but provide no nutritional benefit. As boring as they sound, oats do the job. Since plain oats are, well, plain, I stir in raw honey, dried fruits, or Marmite.

Some might say you’re better off without Marmite though, but it’s good for you! Why not just have all that stuff on whole-grain toast? You can, but any meal you can prepare ahead of time gets my vote any day.

* Name changed to maintain anonymity

For those who can handle a harder workout, guidelines say that intense cardio workouts require only 20 minutes for 3 days each week. But even 20 minutes a day can be a challenge for many. One good thing to know is that these workouts can be broken up into 10 minute segments, as long as each one is intense – raising the heart beat and breaking a sweat.

Exercise can also be incorporated into a busy lifestyle by getting creative and doing some planning. For instance, setting a schedule and sticking to it can help most people meet the goal of exercising for 20 minutes a day, 3 days a week. Make exercise as routine as eating and sleeping.

Keep in mind that cardio exercise doesn’t necessarily require expensive equipment or a gym membership. Just going for a brisk walk or taking the stairs at work can help you reach your cardio goals.

Beyond these tips, remember that exercise needs to be fun. Make cardio workouts a social event if necessary, exercising with your family or friends at specific times each week. Doing this can help you enourage others, including your children, to live a healhier lifestyle. It can also increase social ties and provide stress relief in ways that solo exercise cannot, providing additional benefits to an already healthy activity.

Basketball season is starting. Although it’s fun for most to watch this sport, both live and on television, it’s also a fun activity that promotes fitness. Here are five healthy benefits of playing basketball recreationally, for both children and adults:

1. Basketball promotes cardiovascular fitness. This is probably the most obvious benefit. This sport requires extensive running and jumping, which gives the heart and lungs a thorough workout. Since it’s usually an enjoyable activity, the workout can last long enough to burn quite a few calories while strengthening the body.

2. This sport helps tone muscles. It’s true that basketball won’t build a lot of muscle, but the acts of running, jumping, dribbling, and shooting can help tone muscles in most individuals. For those who are not into lifting weights, basketball can be a convenient way to tone flabby arms or legs.

3. Basketball improves coordination. Especially when children and teens are the players, basketball is a great method for developing coordination among the hands, eyes, feet, legs, and arms. Practicing basketball on a regular basis can do wonders for many clumsy kids.

4. Shooting hoops helps develop socials skills and builds bonds. Since basketball is a social sport requiring at least two players, it’s also a great outlet for people to socialize in a healthy way. When teams are established and more than two players are involved, team work also comes into play. The social skills needed for basketball will help both children and adults succeed in other areas of life.

5. Playing basketball can help boost confidence. This is particularly true for basketball players who are children. Even for those who are not incredibly talented, each new skill developed or basket made will send a little boost to an individual’s ego. Being a part of a winning team is another part of basketball that can build confidence in many. 

That said, deciding on a routine is much easier than sticking to one long enough for results to show. Tedium is the main reason a person drops out from a particular activity. One way to stave off boredom is to add variety, such as by varying the type of machines you use, or by simply engaging in different types of cardio activity, such as swimming, running, and biking. This usually leads to aspirations of competing in a triathlon.

Other times, a change of environment can remedy monotony. This is very easy to do when the weather outside is beautiful, and it’s easy to be struck by the absurdity of engaging in a stationary workout indoors. In addition to alleviating tedium, the different surroundings can also help make a workout go by that much more quickly.

If your cardio already takes place outdoors, you might want to make it more interesting for yourself by adding a competitive element to it. Whether it’s a simple 5K run, a varsity biathlon event, or a mountain biking competition, nothing boosts motivation as well as the prospect of winning does. Not only is there a prize at stake, you have a solid goal to aim for, increasing the commitment you dedicate to training, which helps to improve fitness even further.

Whether you workout indoors or outside, the music you listen to (or don’t) can make a difference. Using a different playlist might be enough to keep things fresh, while a person who usually exercises to the sound of silence might find that aural accompaniment will provide company and motivation. You don’t even need to listen to music per se; best-selling writer Neil Gaiman works out listening to audio books, and he mixes it up by walking his now-famous white German shepherds.

Interval training is another way to keep cardio interesting. Basically, you alternate high-intensity bursts with a more relaxed pace. Proponents love it, because you see its effects quickly (increased metabolic rate, quicker fat loss, uses less time), and you don’t need special equipment to carry it out. It could be as simple as asking yourself to speed-walk to the next lamppost, or demanding and structured, like a pyramid workout.