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Kitrell Stokes
eCardiofitness.com founder
Certified Personal Fitness Trainer

ISSA Certification ID: 212384

Certifed in CPR With over 10 years of experience in Fitness Training and a blackbelt in martial arts/Brazilian jujitsu I founded eCardiofitness.com in 1998 to promote the awareness & benefits of cardio fitness exercise. A member of the International Sports Sciences Association , I earned my certification degree through ISSA. Am an active member of UPS's Health and Safety Committee, providing health and wellness training to UPS employees. Write to me at kitrell@ecardiofitness.com



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Kitrell Stokes Anaheim Fitness Examiner

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The Benefits of Cardio Fitness

Cardio fitness exercises such as running, bicycling or jumping rope, are essential to a healthy lifestyle. The benefits of regular cardiovascular training not only helps you burn calories, it improves blood circulation, increases lung capacity and makes weight training and body sculpting routines more effective.

When you exercise regularly, you can increase your cardiovascular fitness as your heart becomes more efficient at pumping blood and oxygen to the body, and the body becomes more efficient at using that oxygen.

Stamina Test: If you can walk 2 miles in 35 minutes or less then this challenge should be one of your main goals in CARDIOFITNESS. First test your flexibilty by lying straight-legged on the floor with a towel wrapped around your left thigh,both ends in your left hand. Keeping your hips and right leg glued to the floor,use the towel to raise your left leg toward your chest while keeping it straight. If you can reach a 90 degree angle then you have just passed the flexibility test.

Strength test: If you can hold the top part of a "push up" for 30 seconds try doing 3-5 sets,plus do 2 -3 sets of squats and 10 push ups. Strong arms and legs are core essecntials for running. Practice these steps before you advance to running.

Start off by walking 20-30 minutes 3-4 times a week. Then add 5 minutes per week to each walk until you reach 60 minutes. Once a week push yourself to walk faster and set a goal of 2-3 miles at 15 minutes per mile. Make sure you drink plenty of fluids and stay hydrated.




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