Ask a weight lifter what they do for cardio vascular (CV) work and from somt of them you will be greeted by a look that you have just called them something they think is a bit perverted. not all. not most, but some. This kind of training is forgotten by some of these peo-Ele who have a fantastic body ut very poor endurance level. The level of fitness your CV system has is usually known by the name cardiorespiratory fitness or CRF. CRF is not just one part of your fitness, it is a combination of cardio (heart) vascular (blood) respiratory (ventilation and lungs) and aerobic (ability to use oxygen).

To improve on your CRF we need to overload the heart and respiratory systems, this is achieved by using the large muscle groups moving in a rhythmic manner over a period of time. Walking. Jogging, swimming etc. are a great way to improve CRF. Your fitness depends on the intensity and duration of the exercise you are about to do. Make sure you have a bottle of water nearby and if you are totally new to exercise and feel you are unfit then have someone around just in case you have a few problems. Exercise can make you feel faint and a very few cases of unfit people even pass out. so if you feel this is a possibility make sure your doctor is happy with the exercise plan you are about to take part in.

The warm up is very important before you exercise. The warm up is to prepare the body and mind for exfercise. A nice gentle ten minutes jogging, dancing, walking is needed. Once you have finished this part you should feel very warm all over, you should be very close to breaking into a sweat.

Stretching after warm up is very important..

Make sure you have enough water, if you can help It you do not want to feel thirsty at any time, so keep sipping your water during your workout. Here are some ideas of what you can do. walk fast. tog. aerobics, step, aqua splash, hill walking, golf, football, badminton, ballroom dancing, disco dancing, dance in your house, quick housekeeping. cycling etc. The list is endless, all you need to do is make sure that what you chose is fun for you, make exercise as fun as possible.

The cool down takes about 10 minutes and is the same kind of exercise as the warm up except it is done at the end. If you are exercising intensely you do not want to just stop because you will create blood pooling as the hart is still pumping like made to get the energy and oxygen to the muscles but if you stop the muscle does not need

Ijhe extra blood hence there is a _4)Uild up until the heart realizes and slows down, so gently bring your self down to a nice easy leisurely pace.

If you are after a good CRF make sure you do not forget to tone up the rest of your body, check out how to work your body so the muscle gets itself a good definition and density. This does not mean bigger. Just more toned. Exercises like abdominal curls, press ups. squats etc. Stretch at the end of your workout is Just as important as the stretch at the beginning. This is to help the muscle keep supple and help with repair.

Wrist Curls: (1) Lay your forearm on a table with your hand hanging over the edge and your palm up. (2) Holding a 5-pound-weight. slowly flex your wrist 10 to 20 times. (3) Turn your hand over so the palm faces down. (4) Repeat 10 to 20 . times. (5) Switch arms and repeat.