Aerobics & cardio

Aerobic cross-training refers to usingtwo to three different types of aerobicexercise during an exercise session. Forexample, if you plan to exercise for 60minutes, you might start with 20 minutesof walking or jogging, followed by 20minutes of biking, and finish with 20minutes of rowing.

Now, please don't get the impression thatyou have to be in great shape to do thisor that it has to be 60 minutes long.You can start with something as simpleas a ten minute walk followed by tenminutes with an exercise video. This iscross-training too. You can graduallybuild up from there.

Rope skipping is an excellent cardiovascular exerciseaccording to the U.S. Olympic Committee Sports MedicineCouncil. It is far less hard on the muscles and bones thanjogging.While running or jogging, each foot absorbs up to 5 timesthe body weight from the force of the impact as the foothits the ground. This force of hitting the ground can causedamage to the feet, ankles, hips and knees. But in ropeskipping, the shock of hitting the ground is absorbed byboth feet allowing the calf muscles to control and absorbthe impact.

According to the American College of Sports Medicine,skipping rope is among the activities it recommends foraerobic conditioning. In order to improve heart and lunghealth, it must be performed 3 to 5 times per week for 12 to20 minutes an hour, and at an intensity that will get theheart rate into training range.