1. Spark People’s Cardio “BASICS”

    How does one particular thing go from “activity” to “cardio?” It just has to meet two principles.

    1. The first is intensity: It only counts as cardio when you elevate your heart rate into an aerobic zone, which is 55% to 85% of your maximum heart rate. You can calculate your target heart rate here. Simply check your pulse during any activity to find out if your activity counts as exercise.
       
    2. Second is time: For any activity to count as cardio, it has to last at least 10 minutes per session. Shoot for a minimum of 10-20 minutes per session, building up to a full hour over time. And remember,time can be cumulative, so 10 minutes here and there throughout the day is a perfectly fine and convenient way to squeeze in your cardio!

    Lastly, for best results, you need to do at least 3 days of cardio—with no more than 2 days off between sessions—per week. As you get stronger, you can work towards doing cardio 5 to 6 days a week.

    Anything from the extensive list below that meets the intensity and time guidelines above can count as aerobic exercise! 

        At The Gym



    1. Elliptical trainer
    2. Stair stepper (Stairmaster)
    3. Stationary or recumbent bike
    4. Jacob’s ladder (the climbing “treadmill" often seen on "The Biggest Loser")
    5. Arm ergometer (arm cycle)
    6. Rowing machine
    7. Circuit training
    8. Treadmill walking or running
    9. Kettlebells
    10. Interval training
    11. Box jumps
    12. Step ups
    13. Plyometrics

      Household Chores
       
    14. Vacuuming
    15. Scrubbing floors
    16. Cleaning the bathtub
    17. Washing windows
    18. Mopping
    19. Changing sheets
    20. Painting
    21. Heavy renovations (pulling carpet, knocking down walls, etc.)
    22. Moving furniture
    23. Raking
    24. Gardening
    25. Cleaning the gutters
    26. Washing the car
    27. Mowing the lawn with a push mower
    28. Shoveling snow
    29. Sweeping the patio and walkways
    30. Cleaning out the garage
    31. Heavy landscaping such as planting trees, shrubs and bushes

      The Great Outdoors
       
    32. Cycling
    33. Hiking
    34. Snowshoeing
    35. Downhill skiing
    36. Cross-country skiing
    37. Water skiing
    38. Wakeboarding
    39. Rock climbing
    40. Jogging / Running
    41. Power walking (brisk walking)
    42. Rollerblading
    43. Paddling a canoe
    44. Nordic walking
    45. Surfing
    46. Paddle boarding
    47. Swimming
    48. Water jogging/running
    49. Skateboarding
    50. Bleacher running
    51. Ice skating

      Sports
       
    52. Tennis
    53. Flag football
    54. Hitting balls at the driving range
    55. Soccer
    56. Hockey
    57. Basketball
    58. Lacrosse
    59. Boxing
    60. Martial arts
    61. Kickboxing
    62. Kickball
    63. Karate
    64. Jiu-jitsu
    65. Racquetball

      Group Classes
       
    66. Spinning
    67. Step aerobics
    68. Jazzercise
    69. Zumba
    70. Bootcamp
    71. Power yoga (Ashtanga and/or Vinyasa)
    72. Salsa dancing
    73. Dance classes or lessons
    74. Cardio kickboxing
    75. Hi-lo floor aerobics
    76. Water aerobics
    77. BODYPUMP
    78. Silver Sneakers
    79. Gliding
    80. Hip hop dance
    81. Sports conditioning
    82. CrossFit
    83. Krav Maga
    84. StrollerStrides or StrollerFit classes
    85. Turbokick

      Popular Workout Videos
       
    86. P90X
    87. Insanity
    88. Chalean Extreme
    89. Cardio Blast with Coach Nicole
    90. Hip Hop Hustle
    91. Jillian Michael’s 30-Day Shred
    92. The Biggest Loser workouts
    93. Tae Bo
    94. Walk Away the Pounds
    95. Sweatin’ to the Oldies
    96. Turbo Jam / Turbo Fire
    97. Hip Hop Abs
    98. Gilad’s Bodies in Motion
    99. Dancing with the Stars workouts
    100. 10 Minute Solution cardio titles
    101. Coach Nicole’s 10-Minute Jump Rope Cardio video
    102. Coach Nicole’s 10-Minute Jump Start Cardio video
    103. Coach Nicole’s 10-Minute Cardio Kickboxing video

      Play Time
       
    104. Walking the dog
    105. Playing with your children
    106. Dodge ball
    107. Tag
    108. Hooping (hula hooping)
    109. Obstacle courses
    110. Jump rope
    111. Water games in a pool
    112. Playing with your dog
    113. Skipping
    114. Hop scotch
    115. Taking the stairs
    116. Jumping jacks
    117. Trampoline jumping (rebounding)
     
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