without going to the gym what are some good exercises and such to work on my fitness????
i'm not fat and dont need to loose weight, just want running exercises to make me fitter.
Posted by Escher
I'd recommend the Couch to 5k plan, which is ideal for beginners :
http://www.coolrunning.com/engine/2/2_3/181.shtml
I started doing this and I went to being barely able to jog to the end of the street without wanting to die to being able to run for 5km and my resting heart rate is around 43bpm, which indicates a very strong heart.
Posted by KristoffX
10s sprints then a 30s break are a great way to get your metabolic rate up, and going for jogs and eating the right foods to stay healthy
:)
Posted by Julian
Yes there are, and honestly, this are my expertise.
Number 1 is Jumping rope, it burns a lot of calories fast, builds your cardio and tone your muscle especially lower body.
Jogging
Push ups
Jumping jacks
Swimming
Yoga (buy a DVD)
and Sports (try badminton with a friend)
Posted by ny
Jumping rope allows you to have a quick, efficient workout in the
privacy of your room. The jumping rope itself you can buy in a dollar
store for about 50 cents. You can exercise in front of your TV.
Jumping is more efficient that jogging, and burns more calories. It
does not require a lot of space. It builds up your strength, tones
your whole body, build legs muscles.
People who used jumping rope reported significant results after one
week of exercising.
When jumping rope it is important to remember to not push yourself
too hard. Just because children jump rope doesn't mean you can't over
do it. Begin with about twenty-five jumps a rep, with a rest between.
Gradually shorten your rests as you improve, but it is not advisable
to cut them out completely due to the high impact nature of jumping.
Before you begin a jump roping work out, you need to be familiar with
the basic jumping techniques. Begin all jumps by holding the rope
handles at your sides, with the middle of the rope at your feet.
Basic Jump
Begin with rope behind you. Swing rope over your head, moving hands,
and rope, forwards. Jump over rope with feet together.
Reverse Jump
Begin with rope in front of your body. Swing the rope backwards, over
your head. Jump over the rope just as you would forwards, keeping feet
together.
Jogging Step Jump
Begin as if you were doing a basic jump. When you swing the rope over
your head, do not keep feet together. Instead, switch them back and
forth, in a jogging motion as you jump.
Criss Cross Jump
Begin as if you were doing a basic jump. When you jump over the rope,
bring your left arm over to cross the right. Then bring arm back over.
Twisting Jump
The twisting jump is simply a basic jump, but as you jump, twist your
lower body side to side.
Double Under
When you have had some practice jumping, try to move the rope twice
under your feet for each jump. With even more practice, you could even
get it three or four times under.
After you have mastered the jumps, you can combine them to create a
fun, challenging workout. You can also jump in different ways to keep
your work out interesting. For example, you could do what is called
square jumping:
Use tape to make a square on the floor, or use chalk if on concrete.
Then, divide the square into quadrants. Then, jump around into each
square in a clockwise, then counterclockwise, direction. Begin with a
basic jump, and then add whatever jumps you wish.
Another thing you could do is try to move a set distance while you
jump. You could hop forward each time you did a basic jump, or do a
jogging step jump, but move forward instead of remaining stationary.
If you do not have the room available, you could do this in a circle.
Alternating legs is also a very good exercise. Try doing ten jumps on
your right leg, then ten on your left. Balancing while standing with
upright posture during this will help to tone your core muscles, and
helps your body all over.
The most important thing is to have fun. Any exercise that keeps you
from being bored will keep you exercising. If you find things getting
a little dull, mix it up again. With jump roping the possibilities are
infinite.
Orignal From: whats a good way to get my cardio vascular fitness up?
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