Cardio tips for everyone

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Kennett Washington

Today I am going to include four card exercises for men and women, because at some point in our training we all fall short of understanding how important it is. 

Most reasons are the same, universal excuses we all use. 

I hear you saying it now – “I don’t have the time” and the famous line – “It is so boring to walk on a tread mill. I hate it.”

We all have heard the excuses, but some of the exercises I encourage you to try are beyond just walking on a tread mill. Plus, I’ve got a great BBQ recipe for the summer, so read on.

Cardio for men

or women

Again, for a balanced workout you need to hit both cardio and weights, regardless of what your end goals are. With that in mind, here’s four great cardio workouts perfect for men (and women too):

u Elliptical Trainer – 5 to 20 minutes on an elliptical trainer is an awesome way to get the heart pumping while giving your upper and lower body a great resistance workout, burning fat and toning muscle.

There’s reduced impact stress on joints, too, which reduces the risk of joint pain later in life.

u Swimming – A full body exercise that works the heart, builds muscle, stamina and burns fat. Doing the breast stroke, you can burn up to 400 calories in 30 minutes.

u Rock climbing – When you’re doing rock climbing right your legs will go before your arms. That said, this is a great upper-and lower-body workout, as well as great cardio. (And it’s fun, too.)

Do whatever appeals to you, my money is on rock climbing though as you’ve probably never done it before, so it’s new and fun – making it easy to stay committed and that’s the hardest part of working out.

u Mountain biking - Imagine riding your bike in the neighborhood, but instead of a sidewalk or street you are in the beauty and trails of the wilderness. The challenge is much greater than riding the traditional way. You will encounter rock beds, tree roots and various degrees of hills to climb and to descend down.

You can burn up to 500 calories in a short 20 minute ride depending on your pace.

Either way whatever exercise you choose to do make it safe, use common sense, start off slow and progression is always a good rule to go by.

Eat yourself thin

BBQ Tuna Fritters

(Serves Two)

1 (6-ounce) can light tuna in water, drained

1 egg

2/3 cup quick-cooking oats

3 tablespoons barbecue sauce

3 tablespoons chopped green onion

1/2 teaspoon hot pepper sauce, or to taste

1/2 teaspoon dried savory

1 pinch salt

2 tablespoons vegetable oil

u In a medium bowl, stir together the tuna, egg and oats until blended. Mix in the barbecue sauce, green onion, hot pepper sauce, savory, and salt.

u Heat the oil in a large skillet over medium heat. Spoon tablespoonfuls of the tuna mixture into the pan, and flatten slightly. Smaller patties hold together better. Cook until browned on each side, about 3 minutes per side.

Prep: 5 mins

Cook: 20 mins

Ready: 25 mins

Amount Per Serving –

calories: 395 / total fat: 18.7g / cholesterol: 131mg /

sodium: 569mg / total carbs: 28g / dietary fiber: 3.3g /

protein 28.3g