Building to brisk

Ready to run a mile or two? Considering a water aerobics class as a way to beat the post-holiday weight gain? n Cardio workouts like jogging, aerobics and brisk walking are a key component to weight loss, experts say. But many people are confused about what kind of exercise to try and how long to exercise for proper health benefits.

The bulk of a person's caloric expenditure in exercise comes from consistent large muscle movement, said Dr. Joe Pujol, a professor in the Health and Human Sciences Department at Southeast Missouri State University.

That does mean aerobic activity, but don't think that all cardio workouts have to include a group aerobics class.

The goal is to find an activity that you enjoy and will stick with, fitness trainers say. Walking is the most popular and easiest to start, since there's no equipment necessary.

When you start cardio exercises, begin with a warm-up "just to get the blood pumping and prepare the body," said Toni Craft, fitness manager at Fitness Plus in Cape Girardeau.

"You want to do the warm-up and then maybe five or 10 minutes more and work up so that you don't do too much too fast," she said.

Personal trainer Sandie Howells likes to steer her clients to the elliptical machines because there's such a low risk of injury for beginners.

But she also advises them "to put some variety in it."

Try swimming or running if it's something that holds your interest, she said.

Changing the types of aerobic activity helps maintain people's interest and assures they'll receive some cardiovascular benefits from the exercise.

"It doesn't have to be all walking, you can mix it up and do 10 minutes on a bike and 20 on the treadmill," Craft said. "It all adds up."

Pujol said that an individual's goal should be to get about 20 or 30 minutes of aerobic exercise a day. And that doesn't have to come all at once. The benefits for weight loss are the same if it's three 10-minute walks or one 30-minute walk, he said.

The benefits for the heart and cardiovascular system come when a person exercises for 20 minutes consecutively, he said.

Craft said it's easiest for people to increase the duration of their cardio workouts rather than worrying about the intensity. "Once you get up to 60 minutes you can increase the intensity," she said.

Wearing a heart-rate monitor can help a beginning exerciser learn what target range to reach for, Craft said. The basic test is to subtract your age from 220 and then try to stay within 60 to 80 percent of that number.

Pujol said new exercisers or people who have been sedentary and are just beginning an aerobic routine shouldn't really worry about heart rate monitors. He suggests using the "talk test" instead.

"You need to do some exercise where you're not breathless but just find an intensity within that range" that allows a conversation but doesn't get a person too winded.

Howells said most people don't really exert themselves enough when they use the stair-climbing machine or treadmill.

"You need to go at your own pace but make sure that you push yourself and get a good sweat going," she said.

Some tips from the trainers include:

* Start with a simple exercise like walking. It can always be your back-up plan when you're traveling or can't get to the gym.

* Make sure to stretch the muscles you'll use during your workout.

* Try a variety of workout types, like swimming, biking or kickboxing.

* Aim to exercise three to five days a week. Give yourself some time to rest in between workouts so that you avoid injury.

* Make sure you have proper shoes for your workout. Pujol said most runners know when their shoes are failing and advises changing them often to avoid injuries.

ljohnston@semissourian.com

335-6611, extension 126