Cardio Training Workout

Video Transcript

"So let's begin with the cardiovascular exercise. Most people believe that running is the most productive beneficial cardiovascular exercise and even though if that is the case, most people it really isn't. Most of us aren't conditioned to handle the wear and tear of running as much as it needs to be done to really change your body type. So we are going to scale down a little bit the exercise chart and do some jump roping. Jump roping is a tremendous substitute to running and you can kick up the heart rate and prevent injuries as well. To begin we are not going to use the jump rope. We are going to prepare the body to actually jump continuously in one place for about 10 to 20 seconds. Then we are going to switch it up a little bit and try to move the hips back and forth set aside and go a little bit longer. Of course, we are going to take a break; let the body relax. I'll show you how to breathe and set yourself up on a program that can make the conditioning easier. Let's begin by just jumping in place for a few seconds. Now we normally start with our feet about hips width or about 6 inches apart. Make sure that you are on a nice comfortable surface and that you have a comfortable pair of shoes on as well. Please avoid going barefoot. When we jump up and down, we need to jump high enough to clear about a half inch or so. We want to try to stay on tghe balls of our feet. It's almost like a dance move. I am going to try and bend my knees slightly and let all the power come from my hips. So as I jump up and down, you can see the small bend of my knees and I am on the balls of my feet. If turn to the side, all I do is just switch the feet. Once I do this for a while, I can start to mimmick the motion of my hands by jumping the rope and then we can relax. Now in between those sets, we are going to breathe correctly to make sure that there is enough oxygen in the blood to give us some real good muscle contraction. So when we take our breaths, we want to inhale through our nose and exhale through our mouth. That way we can get the carbon dioxide out of our body and utilize the oxygen that is already there. So we do that about 3 times. That should be real good. That is going to bring the heart beat back down and regulate your blood pressure. If you still feel yourself heavily breathing, take a couple of short breaths right afterwards like you are blowing on hot food. So we are going to try and jump rope now for about 20 to 30 seconds just so you can get a feel of how the motion goes. Now before we begin we have to mention that fitness fits us correctly. So just get an average jump rope. You put your foot right in the middle of the entire jump rope. Then you stick your own out, straight and horizontal and parallel to the ground. If the handle can reach your arm pit, then it is an idea size for you. It's okay if it is a little bit longer but if it reaches down too short then obviously it is not going to clear your head. "