ROWING
Rowing machines in the gym offer an effective full-
body workout, but it’s easy to exceed 75 percent
when you get into the rhythm. Take it easy or try
the rowing machine for a no impact sprint workout.
Real, actual rowing in a rowboat, on a kayak or
canoe is a nice relaxing workout which you can
easily conduct at a moderate pace.
SWIMMING
Swimming is the ultimate joint-sparing total body
workout. Explore all four strokes, or even try random
leg and arm patterns to tread water. Because you
are weightless and constantly temperate-cooled,
it’s more difficult to elevate your heart rate into
Chronic Cardio zone land when swimming than it
is on land. This means you can enjoy the sensa-
tion of a more vigorous workout while maintaining
the proper metabolic stimulation (fat burning, mini-
mal stress response). Check your pulse at the wall
with a second hand to be sure you are at or below
the 75 percent level during these sessions.
CARDIO MACHINES
Not everyone has easy daily access to wilder-
ness, sprawling parkland, or even safe sidewalks
and weather conditions for walking. If you can’t
make it outside, feel free to use a treadmill, ellipti-
cal machine, stairclimber or other machine to get
in some comfortably-paced exercise.Whichever method of activity you choose, try
to accumulate three to five hours each week of
moving frequently at a slow pace. Remember,
little things add up to big lifestyle change. Take the
stairs instead of the elevator, or parking at the fur-
thest spot in the shopping center instead of cruis-
ing for the closest are examples of excellent habit
patterns that increase daily movement and have
a discernable impact on your overall fitness and
well-being.Of course, going over five hours is perfectly fine,
and even recommended if you can manage it, but
three hours is the bare minimum. If you’ve got
a busy week ahead, try to knock all three hours
out in one fell swoop. Go for a vigorous, all day
hike, or get up a little early and go on a long walk.
Spread it out over all seven days, or compress it
into one—everything counts. What’s important is
that you move.Suggested Exercises cont’d 29