Saturday, March 20, 2021

How to of the Day

How to of the Day


How to Wear Military Pants

Posted: 20 Mar 2021 05:00 PM PDT

Military pants aren't just for service members! These rugged pants are very popular with the general public for their comfort and durability. They're also extremely versatile, and will work with your outfit whether you're on a hike or sitting in a meeting. Try these tricks to make your military pants fit any occasion. Anyone looks amazing in them!

[Edit]Steps

[Edit]Everyday Style

  1. Pair camo patterns with solid, neutral colors for the best match. If your pants have a camo pattern, you might be wondering how you can make that work with your outfit. It's easier than you might think. Camo usually works best with neutral, solid colors. Think black, gray, or white. You can't go wrong with these choices.[1]
    Wear Military Pants Step 1.jpg
    • This color code can work with any of your accessories too. Belts, bags, backpacks, and shoes in solid, neutral colors will look great.
    • You could also be more bold if you want to. Why not try a pink shirt or jacket with your camo pants? Everyone will definitely notice you!
    • Camo usually doesn't look good with other prints, like leopard. Save those for another outfit.
  2. Put on a simple T-shirt for a casual look. Military pants are a great pairing with any casual outfit. T-shirts, tank tops, polos, V-necks will all bring together a comfy, relaxed look.[2]
    Wear Military Pants Step 2.jpg
    • It's easy to make the outfit a bit more formal by tucking your shirt in, or wearing a button-up instead.
    • A nice blouse would also make your outfit more business-casual, if that's the look you're going for.
  3. Complete your outfit with sneakers to look relaxed and laid-back. If you're just heading out to the store or seeing your friends, sneakers are a great choice. They go well with tight or loose pants and almost any color pattern. Any brand with neutral colors that match your pants will look great![3]
    Wear Military Pants Step 3.jpg
    • Casual, toned-down walking sneakers usually work best. Running shoes with wilder colors will probably clash with your outfit.
    • Plain white sneakers with military pants are a popular look right now.
  4. Try a denim jacket for a casual accessory. Denim jackets are a great accessory for any outfit, including with military pants. The color matches nicely with dark green or camo patterns, so you can stay warm without looking too formal.[4]
    Wear Military Pants Step 4.jpg
    • Washed-out or faded denim usually works best with military pants. Darker colors might not match as well, but they could definitely work.
  5. Pick a tighter fit to accent your body shape. Military pants are traditionally baggier, but don't let that stop you! Picking a tighter fit will accent your body more and show your curves.[5]
    Wear Military Pants Step 5.jpg
    • Tighter fits usually work well for more formal outfits, so try this look if you have a meeting or event to go to.
    • Military camo prints also come in leggings or skinny jeans, if you'd prefer an even tighter fit.
  6. Add some metallic jewelry to make the outfit look more feminine. If the military pants are a little too masculine for your look, you can soften the look a bit with some jewelry. Shiny silver or gold hoop earrings, necklaces, and bracelets will give your outfit the feminine look you're going for.[6]
    Wear Military Pants Step 6.jpg
    • Shiny, metallic buckles and clasps will look great too. Keep this in mind when you're choosing a bag or belt.

[Edit]Formal Options

  1. Choose a button-up shirt or blouse for a more formal look. Who says you can't wear your military pants to a dinner or business meeting? A nice top can really transform your whole look for fancy occasions. Instead of a T-shirt or tank top, pick a dress shirt or blouse instead.[7]
    Wear Military Pants Step 7.jpg
    • If you're wearing a button-up shirt, tuck it in to look more put-together. If you want to look more relaxed, leave the shirt out instead.
  2. Dress up the outfit with a blazer or sport coat. It's easy to make the look a bit sharper with a nice jacket. Men and women can use this trick to sneak military pants into more formal events.[8]
    Wear Military Pants Step 8.jpg
    • For more formal occasions, wear a button-up shirt tucked in with a nice belt. A nice blouse would work too.
    • Blazers also work well with T-shirts and untucked shirts for less formal outings.
  3. Pair the pants with nice shoes or heels. A fancy pair of shoes or heels can bring any outfit together. Colors like black, gray, brown, and white will work especially well.[9]
    Wear Military Pants Step 9.jpg
    • For a men's look, any dress shoe will work. You could also try a loafer for a more business-casual look.
    • Heels will look best with tighter pants that accent your body a bit.
    • Remember to add a nice top and maybe even a jacket to really pull this outfit together.

[Edit]Authentic Military Dress

  1. Wear the pants properly fitted around your waist. Service members don't raise or lower their pants. For an authentic look, make sure the pants sit snugly around your waist and you can move comfortably in them.[10]
    Wear Military Pants Step 10.jpg
    • Make sure to get the right waist size. If the pants are too big, they'll sag and it'll be tough to look authentic.
  2. Put on boots for a classic military look. When you think of military pants, you probably think of boots. This is why they're the perfect footwear for this outfit. Pick a nice, neutral-colored pair of boots to go with your pants for an authentic style.[11]
    Wear Military Pants Step 11.jpg
    • If you're in the service, then your tactical boots are the ideal pairing.
    • You can wear dress boots for more formal occasions, or hiking and work boots for outdoor work. Anything works.
    • Black and brown boots work best, but tan or faded boots are a great choice too.
  3. Blouse the pants above your boots for a more authentic look. This is how members of the military wear their pants. Start by putting your boots and pants on, then rolling your pants up to your knees. Wrap a hair tie or bungee cord about halfway up your shin. Pull the pant legs down to your boots so they cover the cord. Roll the pants underneath the cord on each leg so the ends rest slight above your boot. Finally, pull the ends down a bit so they rest on the laces of your boots.[12]
    Wear Military Pants Step 12.jpg
    • There are also other blousing methods, like tucking the pants into the boots or using a rubber band on the boot. Servicemen have different tricks for blousing.
    • Blousing is meant for boots, but it could work with other shoes as well.

[Edit]Tips

  • Some military pants have elastic bands built in to make blousing easier.

[Edit]Warnings

  • Remember to never try to impersonate a military member. This is not only disrespectful, but against the law.

[Edit]References

How to Caulk a Shower

Posted: 20 Mar 2021 09:00 AM PDT

Caulking a shower is a simple project that most home owners can do themselves. If your shower has peeling caulk or no caulk at all, take the time to get the seams sealed properly. To get the job done correctly, you need to use a caulk and tools that are right for your surface. Then with a bit of time and the right technique you will have a well-caulked shower that will keep water and mold out of your walls and will look great.

[Edit]Steps

[Edit]Removing Old Caulk and Cleaning the Surface

  1. Slice away any old caulk. There are a variety of tools you can use to remove the caulk, but it's most effective to slice it off with a razor scraper, utility knife, or five-in-one painter's tool. Using quick, sharp strokes, slice under the length of all old caulk beads. Go along each edge of the caulk with your blade to get it removed.[1]
    Caulk a Shower Step 1 Version 4.jpg
    • If you are caulking a new shower, there won't be any caulk for you to remove.
    • Note that metal blades and chemical caulk removers can damage plastic tubs. Use a plastic blade if your tub or shower is made of plastic.
  2. Pull out loosened pieces old caulk. Once you have loosened the caulk with a knife, pull it off using your fingers. In most cases, if you sliced along both edges of the caulk thoroughly, you will be able to grab one end and pull a long strip out all in one piece.[2]
    Caulk a Shower Step 2 Version 4.jpg
    • If you can't get a section out easily, cut along the edges again and try to pry it out with the knife.
  3. Clean out any debris and residue in the seams. After you slice off the majority of the caulk, there will likely be some small pieces left on the walls. Scrub the sides of the shower with a dry, nonabrasive pad or sponge to remove as much of the old caulk as you can. Follow that by wiping down the surface with rubbing alcohol or scrubbing it with a multi-surface cleanser to remove any remaining caulk, shower scum, or grease.[3]
    Caulk a Shower Step 3 Version 4.jpg
    • If your old caulk was made of silicone, use a pad or rag soaked in mineral spirits to break down any remaining bits of caulk.
    • Use a soft rag and not an abrasive one, so that the shower surface is not scarred.
  4. Wipe the area down and then let it dry. Use a damp, clean rag to wipe all seams. This will remove any cleaner, caulk dust, and other dirt from the area. Then dry down the area thoroughly with a dry rag, hair dryer, or paper towels. You can also simply let the area sit until you are sure the seams are all completely dry.[4]
    Caulk a Shower Step 4 Version 4.jpg
    • If you leave debris or dirt on the surface, the new caulk will not stick as well and not last as long.
  5. Line the joints with painter's tape. Place a strip of tape on either side of each joint being caulked. The lines of tape should run parallel to each other and be spaced roughly 3/8 inch (9.5 mm) apart from each other.[5]
    Caulk a Shower Step 5 Version 4.jpg
    • The tape is being used to help keep the bead of caulk straight and uniform.

[Edit]Choosing and Prepping the Caulk

  1. Pick a caulk that is made for use in showers. When selecting a caulk for your shower, use one labeled "Tub and Tile" or "Kitchen and Bath," as these are chemically formulated to resist mildew and to stick to smooth surfaces like your shower. In particular, there are 2 types of caulk usually used for showers:[6]
    Caulk a Shower Step 6 Version 4.jpg
    • Silicone: This is a very flexible, tough, and waterproof caulk. On the downside, it can also be difficult to smooth and may require the use of mineral spirits to clean up. The color range can also be fairly limited.
    • Acrylic latex: This caulk is easier to apply, clean up, and smooth out. It also comes in a wider range of colors. However, it dries harder and shrinks more than silicone caulk does, so acrylic latex caulk will probably have a shorter lifespan.
  2. Pick out a professional-grade caulk gun. Cheaper guns tend to be less predictable and may lead to sloppier application. A professional-grade gun applies more consistent pressure.[7]
    Caulk a Shower Step 7 Version 4.jpg
    • A cradle caulk gun will produce the best, most even pressure and is a better long-term investment than a frame caulk gun. If using the latter, though, get one that is labeled as being "dripless."
    • A professional level caulk gun typically does not cost a lot. Power caulk guns can be very pricey, but all you need is a professional hand-powered caulking gun, which might fit into your budget better.
  3. Trim the nozzle of the caulk container. Trim it near the tip, cutting it off at a 45 degree angle. The hole should be smaller than the joints you are sealing. As a general rule, the hole of the tube should actually be 2/3 the size of the joint you are filling. The measurement for most showers should be about .[8]
    Caulk a Shower Step 8 Version 4.jpg
    • Use a utility knife with a fresh blade or a 1-inch (2.5-cm) wide, razor-sharp chisel to cut the tip off the nozzle.
    • Some tubes of caulk will even have a line on the nozzle to indicate the point at which you should cut.
    • Smooth out the edges of the tip after cutting it off, if necessary. If a piece of plastic remains hanging on the nozzle after being cut, pare it down with your utility knife or a piece of sand paper. Otherwise, this little burr can prevent the bead from being smooth.[9]
  4. Puncture the inner seal in the caulk tube. Push a nail or small dowel down inside the tip of the caulk to puncture the seal. The seal is at the back end of the tip where it meets the tube. This releases the caulk into the tip and allows you to apply it.[10]
    Caulk a Shower Step 9 Version 4.jpg
    • If a nail does not prove long enough, use a thin, stiff wire, such as electrical wire or a coat hanger.
  5. Load the tube into the caulk gun. How you insert the tube depends on what type of gun you have. In most cases, you will start by pulling the plunger of the gun out to its fully extended position. Then put the tube in the chamber of the gun and push the plunger down into the core of the tube until it stops.[11]
    Caulk a Shower Step 10 Version 4.jpg
    • In some cases, once the plunger is in place it will put enough pressure on the tube that caulk will start coming out of the tip right away. Just be prepared for this and catch any caulk coming out with a moist rag.
  6. Give the handle a little squeeze. After placing your caulk tube in the caulk gun, give the handle a slight squeeze to begin the flow of the caulk. Release the pressure off the handle once you see the caulk at the tip and clean off any excess with a moist rag.[12]
    Caulk a Shower Step 11 Version 4.jpg
    • This brings the caulk right up to the tip of the caulk tube, so it will be ready when you bring it up to the shower joint.

[Edit]Applying Caulk to the Shower Joints

  1. Position the caulk gun tip at the top of the seam you're starting on. The hole in the tip should be pointed at the center of the joint and should be in contact with the joint. Also, position the tip at a 45-degree angle down the line of the joint so that the tip is pointing slightly in the opposite direction of how you will be moving down the joint.[13]
    Caulk a Shower Step 12 Version 4.jpg
  2. Apply even pressure as you move the caulk gun along the joint. Press the trigger gently to release the caulk bead into the joint. As you move the caulk gun along the length of the joint, continue applying even pressure to create an even line.[14]
    Caulk a Shower Step 13 Version 4.jpg
    • You can either push or pull the gun. It is entirely a matter of preference, so do whichever option feels most comfortable to you.
    • If you are right-handed, try bracing the nozzle with your left hand and squeezing the handle with your right. For left-handed individuals, try the opposite.
  3. Match the speed you move the gun to the speed the caulk is flowing. As the caulk starts to come out, keep moving the gun along the seam you are filling. If the rate at which the caulk is flowing differs too much from the rate at which you move the caulk gun, you could end up with too little or too much caulk along the seam.[15]
    Caulk a Shower Step 14 Version 4.jpg
    • If you move the caulk gun too fast, the bead will become too thin and will break into chunks along the seam.
    • If you move the caulk gun too slow, you will end up with excess caulk in the seam, wasting caulk and making smoothing out the seam cleanly more difficult.
  4. Smooth the caulk while it is still wet. Use a dampened finger or a moist, lint-free cloth rag to smooth out the bead of caulk immediately after applying it. If using a rag, press it into and along the caulk with your finger to apply enough pressure to make the bead smooth. If using your fingertip, clean your finger off periodically with a damp rang to prevent the caulk from smearing beyond the seam.[16]
    Caulk a Shower Step 15 Version 4.jpg
    • You can also press the bead down with masking tape to create an even line. Just be sure to pull the tape away before the caulk starts to get tacky.[17]
    • Work in a continuous motion to avoid inconsistencies and to create a smooth, concave line.
    • If you can do the caulking and smoothing at once, you will save yourself time. Place the tip of your index finger over the joint as you caulk. By applying a small amount of even and consistent downward pressure, you will be able to apply and smooth the caulk at once.
    • Smoothing is essential for both aesthetic and practical purposes. During the smoothing process, the caulk is forced to adhere more securely to the surface it fills and the finished product looks more neat and professional.
    • Wear a disposable nitrile, latex, or vinyl glove to protect your fingers from wear and tear and to keep them clean. Wearing gloves makes the process much easier to clean up afterward since the glove can simply be removed and thrown away.

[Edit]Cleaning up after Caulking

  1. Clean up with a damp rag or mineral spirits, if necessary. Clean up any areas where caulk has accidentally gotten on the shower surround before it dries. For acrylic caulks, use a damp rag to clean up mistakes. For silicone caulks, wipe down any excess caulk with a soft cloth rag soaked in mineral spirits.[18]
    Caulk a Shower Step 16 Version 4.jpg
  2. Remove the tape before the caulk is dry. Peel the tape off slowly and do not let it touch any of the fresh caulk. If the tape left ridges of caulk behind along the edge, clean these up by smoothing the area out again with a damp rag or damp finger.[19]
    Caulk a Shower Step 17 Version 4.jpg
    • Pull the tape off at a downward, outward angle. This will keep the removed tape away from the bead, minimizing the chance of messing it up.
  3. Let the caulk cure before using the shower. Look at the label on your caulk tube for curing times. In most cases, it's a good idea to wait at least 24 hours before running the water or using the shower.[20]
    Caulk a Shower Step 18.jpg
    • If you run the water over the caulk before it finishes curing, you might rinse some of it away or cause it to smear and run, creating a big mess and weakening its seal on the seam.
    • Some quick-curing caulks only need to cure for about 30 minutes before you can get them wet.[21]

[Edit]Video

[Edit]Things You'll Need

  • Caulk
  • Caulk gun
  • Painter's tape
  • Rags
  • Utility knife or other sharp blade
  • Fine sandpaper
  • Nail, small dowel, or wire
  • Mineral spirits, if necessary
  • Disposable gloves (optional)

[Edit]Tips

  • Keep in mind that caulk won't make your shower waterproof, so if you have a leak anywhere, you need to address that before you caulk.[22]

[Edit]References

[Edit]Quick Summary

  1. https://www.familyhandyman.com/bathroom/remodeling/how-to-re-caulk-a-shower-or-bathtub/view-all/
  2. https://www.familyhandyman.com/bathroom/remodeling/how-to-re-caulk-a-shower-or-bathtub/view-all/
  3. https://www.thisoldhouse.com/more/caulking-tub
  4. https://www.familyhandyman.com/bathroom/remodeling/how-to-re-caulk-a-shower-or-bathtub/view-all/
  5. https://www.bobvila.com/articles/how-to-caulk-a-shower/
  6. http://www.thisoldhouse.com/toh/how-to/overview/0,,20050103,00.html
  7. http://www.popularmechanics.com/home/improvement/electrical-plumbing/4339751
  8. https://www.thisoldhouse.com/how-to/how-to-caulk-around-tub
  9. https://www.familyhandyman.com/bathroom/remodeling/how-to-re-caulk-a-shower-or-bathtub/view-all/
  10. https://www.familyhandyman.com/bathroom/remodeling/how-to-re-caulk-a-shower-or-bathtub/view-all/
  11. https://www.bobvila.com/articles/how-to-caulk-a-shower/
  12. http://www.familyhandyman.com/bathroom/shower-installation/bathtub-caulking-tips/view-all
  13. https://www.familyhandyman.com/bathroom/remodeling/how-to-re-caulk-a-shower-or-bathtub/view-all/
  14. https://www.familyhandyman.com/bathroom/remodeling/how-to-re-caulk-a-shower-or-bathtub/view-all/
  15. https://www.familyhandyman.com/bathroom/remodeling/how-to-re-caulk-a-shower-or-bathtub/view-all/
  16. https://www.familyhandyman.com/bathroom/remodeling/how-to-re-caulk-a-shower-or-bathtub/view-all/
  17. [v161452_b01]. 14 August 2020.
  18. https://www.thisoldhouse.com/ideas/laying-down-perfect-bead
  19. https://www.familyhandyman.com/bathroom/remodeling/how-to-re-caulk-a-shower-or-bathtub/view-all/
  20. https://www.bobvila.com/articles/how-to-caulk-a-shower/
  21. [v161452_b01]. 14 August 2020.
  22. [v161452_b01]. 14 August 2020.

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]Steps

[Edit]Incorporating Cardio into Your Daily Life and Workout

  1. 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]
    Add Cardio to Your Workout Step 1 Version 3.jpg
    • Your doctor might suggest completing your first few new exercises with a personal training professional, just to make sure that everything is okay.
  2. 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]
    Dress for a Safari Step 2.jpg
  3. 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]
    Swim Backstroke Perfectly Step 4 Version 6.jpg
  4. 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]
    Dress when You're a Teacher Step 14.jpg
  5. 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.
    Ride a Bicycle in Traffic Step 2 Version 5.jpg
  6. 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]
    Add Cardio to Your Workout Step 10 Version 2.jpg
    • This approach is a good one if you are trying to break through an exercise plateau.
  7. 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 Cardio to Your Workout Step 12.jpg
  8. 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.
    Add Cardio to Your Workout Step 14.jpg

[Edit]Maximizing Your Cardio Impact

  1. 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]
    Add Cardio to Your Workout Step 4 Version 3.jpg
  2. 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]
    Add Cardio to Your Workout Step 15.jpg
  3. 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]
    Add Cardio to Your Workout Step 11.jpg
    • 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.
  4. 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.
    Add Cardio to Your Workout Step 13.jpg
    • 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.
  5. 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]
    Add Cardio to Your Workout Step 2 Version 3.jpg
    • 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.
  6. 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]
    Add Cardio to Your Workout Step 3 Version 3.jpg

[Edit]Taking Exercise Classes

  1. 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]
    Add Cardio to Your Workout Step 5 Version 2.jpg
    • Most spin sessions include a series of sprints followed by cool down periods.
    • Some spin classes even have a video or music element.
  2. 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]
    Add Cardio to Your Workout Step 6 Version 3.jpg
  3. 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]
    Add Cardio to Your Workout Step 7 Version 3.jpg
  4. 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.
    Add Cardio to Your Workout Step 8 Version 3.jpg
  5. 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]
    Add Cardio to Your Workout Step 9 Version 2.jpg

[Edit]Video

[Edit]Tips

  • 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

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