Fitness Facts #4 (Good Choices for Cardio)

June 23rd, 2008 at 07:04am Mary Maier

Walking is a good choice for most, unless ambulation is painful or difficult. It may progress to jogging or hilly courses if it becomes less challenging. Walking with hand/ankle weights is not recommended, except in a physical therapy setting.

Swimming or water aerobics are popular for those with arthritis or joint issues. It is less stressful because of the reduced impact. The warm water also helps increase circulation and lubricating synovial fluid to the joints.

Elliptical machines and cycling (stationary or otherwise) are also lower impact but can be stressful to the knees if too much resistance is used. Tension or gearing should allow leg turnover of 70 - 90 rpm’s and bike seat height should allow a slight knee bend at full pedal extension. If the seat is too low, knee problems may also result.

Rowing is a good total body workout but is not recommended for those with back problems or osteoporosis.

Airdyne bikes and elliptical machines are also good total body activities but can be too intense for beginners. Starting with about 3 -5 minutes the first time will let you know if you pass the “talk test” (see Fitness Facts #1).

Make choices that you can safely tolerate and enjoy for the most part. There is definitely a component of discipline and daily focus involved to maintain a healthy lifestyle! 

Next: What about resistance/weight training?

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