| How to Add Cardio to Your Workout Posted: 20 Mar 2021 01:00 AM PDT Cardiovascular, or cardio, exercise is a great way to boost your heart rate and improve overall blood flow. It's best to aim for 30-45 minutes of moderate to vigorous aerobic exercise at least 3 times per week. Running, swimming, or cycling all count as cardio exercise. As with any workout, it's important to go slowly and to pay attention to the limitations of your body when starting out. You can add cardio to an existing workout program or take an entirely new class. [Edit]Incorporating Cardio into Your Daily Life and Workout - Consult your doctor if you suffer from any chronic health problems. Before you make any major changes to your exercise routine, such as adding cardio, it is a good idea to discuss these with your doctor. If you suffer from joint or back pain, diabetes, or heart disease, there may be certain cardio exercises that you should avoid.[1]
- Your doctor might suggest completing your first few new exercises with a personal training professional, just to make sure that everything is okay.
- Start a walking schedule. Depending on your health level, begin by walking just 5 or so minutes around the block or on a treadmill. Then, add an extra minute each day until you reach 10 minutes. At that point, assess your pace to make sure that you are moving briskly and with a purpose. Continue to add minutes until you have a 30-45 minute walking plan in place.[2]
- Swim laps at a local pool or gym. Start your swimming workout with the backstroke. Position yourself on your back in the water and rotate your arms up over your head and through the water. Then, move on to the breaststroke or even using a kickboard. Try to swim for 10 minutes during your first session and build up from there.[3]
- Run around your neighborhood. The first time that you run, keep going until your legs start to feel tired and sluggish. Note your time and try to increase it slightly with each additional cardio session. Maintain good form when you are running by keeping your shoulders back and raising your feet well off the ground.[4]
- Try out cycling. You can either use a bike machine at your local gym or hit the streets/trails with a bicycle. Don't try to go too long during your first session. Aim for a 15-30 minute ride. A recumbent bike machine, which allows you to fully sit down, will be easiest to start with if you are worried about pacing.
- Perform cardio in between weight sets. This is one of the best ways to make the most of a 45-60 minute workout. After each set, do 2-3 minutes of a quick cardio routine, such as jumping jacks or sprints. This cardio exercise essentially takes the place of your rest periods and keeps your heart rate elevated.[5]
- This approach is a good one if you are trying to break through an exercise plateau.
- Jump rope at the beginning and end of your workout session. Get a rope and then warm up by hopping up and down with both feet close together. Then, concentrate on hopping at a slight angle from side-to-side, so that your feet don't land in the same place. You can also pull your knees up high when jumping for a little extra muscle burn.[6]
- Add in cardio by taking the stairs if you don't have time for a formal workout. This a great way to burn some extra calories during a busy day. Aim to walk or jog up a single floor and then increase your floor goals over time as you get more fit. Stair walking is a great workout because you are essentially moving your own body weight at a continual vertical angle.
[Edit]Maximizing Your Cardio Impact - Wear athletic clothing and comfortable shoes. If you are doing cardio, you may place added pressure onto your feet, especially if you are jumping up and down or running. Buy and wear shoes that have strong cushions and arch supports. If you sweat a bit while working out, getting lightweight clothing can leech the moisture away and make you feel more comfortable during cardio.[7]
- Stretch thoroughly after a cardio workout. Take the time to stretch all the major muscle groups that you work during the cardio exercise. Do a few high kicks or hip circles. You can even do 5 minutes on the elliptical machine before moving on to your main cardio. Stretching properly can help prevent injury and also ensures continued mobility, range of motion, and flexibility.[8]
- Increase the length of your cardio sessions over time. If you are new to cardio exercises, it's important that you start off slowly. Add 10-15 minutes of cardio to your existing workout routine. Then, try to add on an extra 5 minutes each week. Your goal should be to build up to around 30-45 minutes of cardio per workout session.[9]
- The same rule applies to the intensity of your cardio workouts. For example, don't just jump right into running a mile. Instead, start out by walking with short sprints mixed in.
- Do cardio with small weights included. There are hand or wrist weights that you can buy to wear while working out. These 1-5 lb. (0.5 to 2.5 kg) weights are light enough to not encumber your movements, but heavy enough to increase the difficulty of your workout. You can wear them while walking or running on the treadmill or while jumping rope.
- Avoid wearing wrist or ankle weights for longer than 5-10 minutes at a time. Wearing them for extended periods can result in damage to connective tissues like tendons and ligaments.
- Figure out your target moderate heart rate. Pull out a calculator or a piece of paper and start with the number 220. Then, subtract your age. Multiply that result by 0.70 and the final number is your ideal target heart rate. This calculation works best for people who are new to cardio. If you are used to working out at a high intensity, then replace 0.70 with 0.80 or 0.90 at that stage.[10]
- For example, if you are 35 years old, you'll subtract 35 (your age) from 220. You'll get 185 (your target heart rate), which you will then multiply by 0.70 (for a moderate target). This shows that your target heart rate is 129.50 beats per minute.
- Remember that 220 beats per minute is considered the fastest human hearts are capable of beating, and is close to an infant's heart rate.
- Wear a heart rate monitor on your wrist. There are many different types of heart rate monitors that you can purchase and wear. Some are pretty basic and will simply give you a heart rate readout, whereas others will also calculate burned calories. Follow your device's directions carefully in order to guarantee an accurate read-out. Then, wear and read your monitor while working out, so that you'll know when you hit your target.[11]
[Edit]Taking Exercise Classes - Take a spinning class. Check to see if your local gym or community center offers a spinning class. Or, go to a cycling center. In these classes all of the participants will have their own bikes and will follow the directions of an instructor at the front of the room. The routines usually last between 30-60 minutes and start off slowly before building momentum.[12]
- Most spin sessions include a series of sprints followed by cool down periods.
- Some spin classes even have a video or music element.
- Enroll in a step class. During a step aerobics class, you'll step up, down, and around a raised platform. You'll use different patterns to strengthen your muscles and ratchet up your heart rate. Many gyms offer step classes that last 30-60 minutes in which an instructor shows you the pattern to follow.[13]
- Sign up for a boot camp. Most of these camps are organized according to a military model with a series of interval moves. In a 30-60 minute class you might do jumping, push-ups, squats, or sprints. Most boot camps run between 3-6 weeks with meetings between 1-3 times per week. Personal trainers offer camps as well as gyms and community centers.[14]
- Take a water aerobics or water jogging class. This is a great option if you have a knee or leg injury and are trying to reintroduce cardio. These classes take place in a pool at a gym or community center. They usually last between 45-60 minutes. When you are in the water you'll practice running or jumping while wearing or carrying weights.
- Try Zumba. Zumba is a dance workout set to Latin American music. Many recreation and community centers offer Zumba classes. During these classes, an instructor will show you dance moves that alternate between high- and low-intensity to get your heart rate up. The classes often last 60 minutes. Zumba is a fun way to get cardio exercise without it feeling like work.[15]
- Take deep breaths as you go through your exercise. If you hold your breath, then your blood pressure could increase too much.
- Drink lots of water while working out. Carry a water bottle with you.
- If you're not sure which classes at a rec center or gym are considered cardio classes, ask the receptionist or instructors.
[Edit]Warnings - Pay close attention to how your body is reacting to the addition of cardio. If you feel like you need a break, take one. Ignoring your body could result in a lasting injury.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Defrost Ground Beef Posted: 19 Mar 2021 05:00 PM PDT Were you all ready to grill the burger of a lifetime, but the solid brick of ground beef in your freezer had other plans? Don't fret. There are quick, safe ways to save your cookout and thaw that icy beefcube. If you're willing to push back the start time of your meal, the safest way to defrost ground beef is in the refrigerator. But, if you're in a pinch, the microwave and a bowl of cold water are speedy and efficient ways to defrost mr. beef. We'll make sure you avoid bacteria and follow USDA-approved methods to get that beef ready for action. [Edit]Thawing Ground Beef in the Refrigerator - Plan ahead 1-24 hours to thaw your meat completely. If you freeze your ground beef yourself in thin packages (under thick), you can thaw ground beef in the refrigerator in under an hour.[1] Otherwise, plan for 24 hours for every of ground beef in the package.[2]
- Keep in mind that the colder you keep your refrigerator, the longer the defrost time will be. Ground beef will thaw quicker in a refrigerator kept at than it will in one kept at .
- Place the ground beef in a plastic bag or dish. The beef may leak through its packaging as it starts to defrost, leaving behind blood and bacteria. Leave the ground beef in its packaging, and set it on a tray or in a plastic bag to catch anything that may drip as it defrosts.[3]
- The beef doesn't need to be covered, other than by its own packaging.
- Refrigerate the beef on a lower shelf. Find a place toward the back of your refrigerator to place the package of ground beef. A lower shelf is a good idea, because there's less of a chance of the beef dripping on something below it.[4]
- Placing the beef near the back of the fridge ensures it stays at a steady temperature.
- Check the ground beef before you use it. With clean hands, gently press down on the ground beef through its package. If you are able to leave an indentation in the center of the beef, most of it will be defrosted enough to use.[5]
- To check further, break the bulk of ground beef in half and press into the middle. If the meat is soft enough to press, it is thawed all the way through. If parts of the beef still seem solid, it is not completely defrosted.
- If necessary, you can finish up the defrosting process in the microwave.
- Use the beef within 1 or 2 days. Defrosting ground beef in the refrigerator is the slowest method, but it's also the safest, as the beef is kept at a steady, cold temperature. When defrosted this way, you can keep the ground beef in the refrigerator for an additional 24 to 48 hours after thawing.[6]
- You can also refreeze the ground beef if you thaw it this way. If you decide not to use the ground beef after all, stick it back in the freezer within 24 to 48 hours of defrosting it.
[Edit]Using Cold Water - Plan on 60 minutes per of ground beef for thawing. Start at least an hour ahead of when you need your ground beef. That way, you'll be sure you have enough time to thaw your meat.[7]
- Keep in mind that a larger package will take longer. A package that is can take 2-3 hours.[8]
- Very thin packages ( or less) may thaw in as little as 10-20 minutes.[9]
- Secure the ground beef inside a resealable plastic bag. Place the package of ground beef inside a leak-proof plastic bag. Seal it up as securely as possible by zipping the bag shut.[10]
- If the bag leaks, bacteria can get to your food. Plus, you may end up with watery ground beef if it absorbs too much water.
- Submerge the beef in cold tap water. Place the wrapped package of ground beef in a large bowl or dish and cover it with cold tap water. Make sure that the beef is completely underwater. Leave the dish of water and the beef out on the counter as it defrosts.[11]
- Only use cold water. Hot, warm, or even room temperature water can create a breeding ground for bacteria. If your tap water is too warm, add an ice cube or 2 to cool it down a little.
- You could also fill a clean sink with cold water and submerge your beef in that. Just make sure that the plug has a tight seal and that the sink is clean before you start.
- Change the water every 30 minutes. Drain the old water and refill the bowl with clean, cold water. This process allows the meat to continue defrosting while preventing the water from gathering too much bacteria.[12]
- Plus, you ensure the water stays cool. Keep adding 1-2 ice cubes if your water is too warm.
- Check to see if the beef is thawed after an hour. Press on the ground beef package with clean fingers. Once it is soft enough to press, the majority of the ground beef is thawed.[13]
- Break the block of ground beef open and press the middle of the inside. If it is still hard, the center of the beef is still frozen.
- Use the ground beef immediately. In order to prevent bacteria from growing, you need to use ground beef thawed in this manner within 2 hours. If you are going to wait 2 hours, stick it in the refrigerator for that period after it's thawed.[14]
- Do not refreeze ground beef that you thawed in cold water, as it is more likely to grow bacteria. If you cannot use it within 2 hours of defrosting it, your best option is to cook it before refreezing it.
[Edit]Using a Microwave - Take the beef out of its packaging. It's not a good idea to thaw ground beef in its packaging, as you don't know if it's microwave safe. Some tubes even have metal ties on the ends which can spark in your microwave.[15]
- Since this is a quick method, you can do it right before starting dinner. You do not need to worry as much about starting the defrosting process in advance.
- Prying the ground beef out of the package can be difficult if it is fully frozen and sitting on a styrofoam tray. If you have difficulty removing the beef from its backing, place the beef inside a resealable plastic bag, and zip it closed. Rinse the tray side of the beef under cold running tap water until it loosens enough to remove.
- Place the beef in a microwave-safe glass dish. Set the raw beef into the dish. Make sure the dish has sides high enough to prevent any spills from defrosted juice. Cover the dish with a lid or another dish.[16]
- Microwave the beef at 50 percent power. Aim for 3 minutes per of ground beef. Use 50 percent power instead of 100 percent to help prevent the meat from beginning to cook.[17]
- Some microwaves have specific defrost settings. These settings automatically calculate how long to microwave the meat and at which power percentage. Select the defrost setting on your microwave, if you have one, and punch in the number of pounds being thawed.
- Check your meat every 45 seconds, especially after the first minute. Even with defrost settings, meat tends to defrost unevenly. It can help to turn it over every 45 seconds, as well as check on how well it's defrosted.[18]
- Most microwaves have rotating turntables that continuously turn the contents of the microwave. If yours doesn't, however, turn the plate every time you check on the beef.
- Determine whether or not the beef has defrosted enough by pressing on it. Start with clean hands. Press into the center of the mass to feel for spots that are still frozen solid. Remember to wash your hands again after touching raw meat.[19]
- If necessary, split the block in half and feel the inside of the meat for frozen spots, which will still be solid chunks.
- Use your ground beef immediately. When thawing ground beef in the microwave, you should use it within 2 hours to be safe, as it has warm spots that can grow bacteria. Put in the fridge if you plan to wait that long.[20]
- Do not attempt to refreeze raw ground beef that has been defrosted in the microwave. You can, however, cook the beef and refreeze it afterward.
- Consider cooking the meat directly from its frozen state or from a partially frozen state. If you're crumbling the beef and using it for tacos, skillet casseroles, or traditional casseroles, you can break the meat apart defrost and cook the beef at the same time. Just be aware that your dish may take up to 50 percent longer to cook.[21]
[Edit]Warnings - Do not attempt to defrost ground beef at room temperature. The ground beef will sit out at temperatures between for too long, which is ideal for growing unsafe bacteria.
[Edit]Things You'll Need - Tray, optional
- Large bowl, optional
- Cold water, optional
- Resealable plastic bag, optional
- Microwave-safe glass dish, optional
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Use an RV Water Heater Posted: 19 Mar 2021 09:00 AM PDT With RV water heaters, the days of taking cold showers in a nearby stream are over! Now you can enjoy warm water even when camping in the wilderness. Even better, RV water heaters are easy to start and operate. They either use propane or electricity, and the process is slightly different for each. Either way, you'll have hot water in no time. [Edit]Filling and Prepping the Tank - Hook a hose to the RV's water intake valve. On the outside of your RV, find the intake valve. It usually has a blue handle. Screw a hose onto the spigot and make sure it's tight so the water doesn't leak out.[1]
- Use a clean hose to bring fresh water into your RV, otherwise you could contaminate the water.
- If you have a tankless water heater, then just connect a hose to the intake and a water source. You don't have to fill a tank.[2]
- Your RV may have particular instructions on filling the tank, so always check with the manual first.
- Attach the other end of the hose to a water source. This could be the spigot for your garden hose if you're filling the tank at home, or a pump for filling up at campsites. Either way, connect the other end of the hose to this source and make sure it's tight to prevent any leaks.[3]
- If you're at a campsite, there are usually designated water sources for people to fill their campers. Ask where this is if you can't find it.
- Unless you have a pump mechanism, you won't be able to fill your tank from a lake or stream. The water needs to be under pressure to flow into the tank.
- Turn the water source on. Open the valve by turning it counterclockwise. Water should start flowing into the tank.[4]
- On some RVs, you have to open the intake valve as well. If water isn't flowing into the tank, this might be the problem.
- Fill the water tank up to the fill line. Keep the water on and let the tank fill up. When it reaches capacity, turn the water off and remove the hose from the intake and source socket.[5]
- Some RVs have a fill meter near the intake valve. Otherwise, look at the tank itself to see when the water reaches the fill line.
- Keep in mind that water is heavy, and your vehicle will use a lot of gas if it's at the max weight. You might want to fill the tank only halfway if you're planning on driving, then fill it the rest of the way at your destination.
- Close the water heater bypass valve. The bypass valve directs the water away from the heater tank and brings it through your cold water tap. Shut the bypass valve so water flows into the water heater instead.[6]
- Turn on the hot water tap on one of your sinks. This brings water through the water heater and out of the faucet. If water is flowing, then the system is working correctly.[7]
- If water isn't coming out of the tap, then it means the hot tank doesn't have water in it. Double check to make sure the bypass valve is closed.
- Let the water flow until there is no more air coming out. The water might sputter a little bit when you first turn it on. This is normal, as it just means air is bleeding out from the system. Keep running the faucet until the water comes out smoothly without any air, then you can start the water heater.[8]
- Never light the water heater if there is still air in the system. This could damage the tank.
[Edit]Lighting a Propane Heater - Open your propane tank. The tank should be on the outside of your RV. Turn the knob counterclockwise to open it and let propane flow.[9]
- Don't open the propane tank until just before you're ready to light the water heater. It's dangerous to leave propane running if you're not using it.
- Flip the "Water Heater" switch inside your RV if you have an auto start. Electronic auto starters are very easy to use. Simply hit the "Water Heater" switch to ignite the pilot light and start heating the water.[10]
- There is usually an indicator light next to this switch indicating whether or not the heater is lit.
- If your heater won't ignite, then the propane tank might not be open. Otherwise, you may have a problem with your switch. Take the RV in for servicing.
- Open the control panel on the outside of your RV for manual starts. Manual light water heaters require a few more steps. The panel is usually held down by a latch or screws. Open it up to access the pilot light and ignition controls.[11]
- Always read and follow the directions for opening your RVs control panel.
- Turn the knob on the control panel to "Pilot" for a manual start. The control knob turns so you can select the setting you want. Rotate it so it says "Pilot" so you can ignite the pilot light.[12]
- Propane won't start flowing until you press the knob down. Don't press until you're ready to ignite the pilot light.
- Ignite the pilot light with a long barbecue lighter. Press the control knob down to release propane. Then slide the lighter right up to the pilot light and ignite it to light the gas.[13]
- Keep the knob pressed down for a few seconds to warm up the system.
- This is only for manual starts. An automatic starter will ignite the pilot light with no further steps.
- Switch the control knob from "Pilot" to "On." Once the pilot light is lit, then light the main heater. Rotate the control knob to the "On" position. This ignites the main heater and starts heating the water in the tank.[14]
- Keep your face away from the control panel when you light the heater. There may be a quick flash when it ignites.
- It takes about 30 minutes for the water in the tank to heat up after you light the heater.[15]
- When you're finished using the water heater, turn the propane off. It's dangerous to leave it running when you aren't using it.
[Edit]Starting an Electric Heater - Connect the RV to a power source. Run your RVs power cable to a power source and plug it in. Most campsites have electric hookups like this for RVs.[16]
- If you're at a campsite, there might be an extra charge for using the electricity.
- Turn the water heater power switch on. The water heater power switch is usually inside the cabin and looks like a normal light switch. Flip it to the On position to start heating the water.[17]
- The switch is usually labeled "Water Heater," so it should be easy to find.
- For older models, the On switch might be on the water heater itself rather than inside the cabin.
- Wait 60-90 minutes for the water to heat up. Electric heaters take a bit longer than propane heaters to warm the water. Depending on the size of the tank, it'll take about 60-90 minutes, so be patient before using the hot water.[18]
- RV water heaters usually have a light to indicate when they're on. If the light doesn't turn on, the bulb might be burned out or the water heater may not be working. Take the RV to a repair shop for servicing.
- Turn the switch off when you're done using the hot water. Once the water is hot, conserve electricity by flipping the water heater switch off. Leave the heater off until you're ready to use it again.[19]
- If you're still using electricity in your RV, like for lights or the stove, then leave the power source plugged in. Otherwise, you can unplug it when the water is hot.
- Always read and follow the instructions that come with your RV water heater. Different models may work differently.
- Some RVs have both propane and electric heaters, so you can choose which to use.
- It's best to have your RV serviced before going on a trip. If anything goes wrong, you probably won't be able to fix it yourself.
[Edit]Warnings - RV water heaters are tough to make repairs on unless you're a professional, so it's always best to bring it to a repair shop if something isn't working right.[20]
[Edit]References |
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