8 The Clackamas Print
Wednesday, April 20, 2011
aced@clackamas. edu
Fitness Nutritio
Cardio works your heart and lung
s
By Robert Morrison
Sports Editor
Cardio, or cardiovascular, is the system
of the body which pumps your blood. Cardio
exercises are activities in which your heart
rate is increased and elevated for extended
time. Aerobic exercises are another word for
cardio.
Cardio isn’t always the easiest of exer
cises but it has many benefits. Cardio activi
ties strengthen your heart and lungs, reduce
stress, bum calories and help with sleep,
among other benefits. When you do a cardio
workout you want to be working in your tar
get heart rate, which is usually 50 percent of
your max heart rate.
To find out your max heart rate, subtract
your age from 226 for women and 220 for
men. That is your max heart rate, and you can
then divide by two to get your target heart
rate.
There are many ways to get your cardio
on. The typical ways are running and walk
ing, but there are the more extreme ways
such as cross-country skiing, rock climbing
and rowing.
“I like to snowboard. I go up to the moun
tain a few times a year,” said Jacob White.
White is in his first year at Clackamas. He
has been snowboarding as a fun activity and
exercising for around four years.
Snowboarding takes a lot of effort and
works the body and mind. Snowboarders that
work on tricks work on their endurance and
breathing. The strength portion isn’t part of
mil 1
. ..
cardio, but when you do enough tricks you
►
have to work your lungs.
Hillary Cole Clackama]
Bike riding long or short distances also
help a person increase their cardio. Many Students at Clackamas Community College are getting their cardio on at the Clackamas weight room local
cyclists ride around town and some even com in Randall Hall on the bottom floor.
pete in events similar to the Tour de France.
“I’ve been bicycling for more years than a passion for rafting when she went out on a
I can count,” said Dylan Williams. “It has trip with some friends.
“I just started rafting a few months ago but
kept me feeling young for years, I don’t
know what I would do without my bike. I enjoy it a lot. It takes your mind and body
ride around town and in events when I can.” to new levels. I’d recommend it to anyone
What would
Williams is 45 years old and is a native to the looking for a nice workout that’s fun,” said
Milwaukie and-Oregon City area;
Edwards.
you do with
One of the most enduring events one can
Many people try new things all the time
do is rowing and rafting. Rowing can bum and find something they love in the process.
a lot of calories in a limited amount of time Cardio is very important and will help anyone
who chooses to work on it, so get out there
while getting your heart rate up in a hurry.
Sarah Edwards is one of the people who and try a new activity. Work those lungs and
Save it,
took up rafting as a hobby. Edwards found that heart!
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