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4 Cardio Intensive Exercises to Try

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123845894Cardiovascular training (or cardio, for short) is something that should be a key part of any fitness regime. Cardio training is any workout that raises your heart rate – running, swimming, and skipping are some popular exercises that get the blood pumping. But rather than doing these activities at a low-intensity for an extended period of time, you should look at engaging in High Intensity Interval Training (HIIT). This is where you repeatedly do short bursts of high intensity exercise and follow it with recovery, or low intensity, period, before repeating. This technique burns fat faster than other methods as it raises your heart rate higher and keeps it up, meaning that your body is working harder. If you’re needing a bit of inspiration, try the following 4 exercises to start puffing!

Ladders

A favourite of sporting teams the world over, agility ladders are a fantastic training aid that help you improve coordination, balance and general fitness. These lay flat on the ground to provide a guide for your feet, but the workout is really up to you and your imagination! One of the most popular drills is the ‘In and Out’, where you face the side of the ladder and with both feet, step in and out of each box. If the direction of travel was right, it would go right foot in, left foot in, right foot out, left foot out for each box. Do this as fast as possible for the length of the ladder, then have a recovery period as you walk or jog back to the start of the ladder and repeat it on the other side. Look online to find demonstrations of different patterns and you’ll have the fanciest footwork before you know it. Agility ladders can be found in sporting stores such as HART Sport.

Mountain Climbers

Go into the plank position, making sure that your arms are straight underneath your shoulders and your back is flat. While holding this position is a workout in itself, up the ante by driving one knee up so that it’s in line with your hips (or higher), then switching legs quickly: this is the mountain climber. Try do as many as possible in thirty seconds and feel your legs, abs and shoulders burn! Have a short rest, then repeat.

Burpees

For this exercise, start by doing a standing jump and landing softly before bending to place your hands in front and extending your legs behind to form the plank position. Do a pushup, then bring your feet back in to stand up and repeat the exercise. Working the entire body, this drill is nothing short of painful, but is worth it for the results! For something a bit easier, you can start off with the ‘Squat Thrust’ that excludes the jump from the exercise.

Suicides

This one is a killer, simply involving sprints of increasing length. It helps to do this on a basketball or netball court, but you can make your own markers if need be. Beginning at the base line, sprint to the first intersection line, bending down to touch it, and sprint back to the starting point. Repeat this in a pyramid system, making the sprints longer until you’re sprinting the full length of the court, then go back down in length until you’re sprinting the shortest distance again. Then finish, have a rest, and go again!

As well as increasing your fitness, these cardio exercises have a host of other benefits – they can improve your heart health, metabolism and stress-levels, so start incorporating them into your fitness routine today!

What are some of your other favourite ways to work out your cardiovascular system? Tell us about them in the comments below!

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Key Moments from Trump’s Impeachment Hearing

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Trump's Impeachment
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Heartbreaking; Another School Shooting Santa Clarita, CA

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Santa Clarita School SHooting

Santa Clarita, California, high school shooting leaves 2 students dead, multiple injured

SANTA CLARITA, Calif. (KABC) — A 16-year-old boy shot five fellow students, two fatally, Thursday morning at Saugus High School in Santa Clarita before turning the .45-caliber handgun on himself, authorities said.

A Los Angeles County Fire Department spokesperson said multiple 911 calls prompted firefighter-paramedics to respond about 7:40 a.m. to the school at 21900 Centurion Way.

Six students, including the gunman, were found in the quad suffering from gunshot wounds, Sheriff Alex Villanueva said at a news conference. All six were transported to hospitals, where two of them, a 16-year-old girl and a 14-year-old boy, were later pronounced dead.

The surviving victims were described as two girls, ages 14 and 15, and a 14-year-old boy.

In a tweet, Henry Mayo Hospital said it had received four patients.

Their names were not immediately disclosed. The sheriff said the deceased girl’s parents were at the hospital. He was notified of the second fatality during a press conference at the school.

Gunman turns .45 caliber on himself

According to sheriff’s Capt. Kent Wegener, surveillance video “clearly” shows the suspect pulling a semi-automatic handgun out of his backpack in the quad and shooting five classmates before shooting himself in the head.

Thursday was the gunman’s 16th birthday, the captain said.

He was listed in grave condition at a hospital, according to Villanueva.

In the immediate aftermath of the shooting, authorities released a description of the suspect as a manhunt got underway. Heavily armed deputies and an armored SWAT vehicle were seen at a home near the school, but it was unclear if the house was connected to the investigation.

The high school remained on lockdown for hours after the incident. Shortly before 11 a.m., lockdowns were lifted at all campuses in the district, as well as Rosedell and Highland elementary schools.

Central Park, at 27150 Bouquet Canyon Road, was being used as a reunification point for parents and students, the Sheriff’s Department said.

Undersheriff Tim Murakami tweeted an apology to parents, saying investigators need to interview “every student at Saugus HS” before they can be released.

In a statement, the White House said President Donald Trump was monitoring ongoing reports about the shooting.

“The White House encourages all those in the area to follow the advice of local law enforcement and first responders,” the statement said.

Gov. Gavin Newsom tweeted an expression of gratitude to the emergency responders.

“We simply should not have to fear for our kids’ lives when we drop them off at school,” the governor said. Addressing Senate Majority Leader Mitch McConnell, Newsom asked: “How many more lives will be lost? How many more shootings will we have to endure? We need commonsense gun reform. NOW.”

Amid the chaos at the scene, the number of reported victims fluctuated throughout the morning. The sheriff later confirmed that six people were shot, including the gunman.


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WATCH: Trump’s Speech at the Economic Club of New York

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TRump's Econimc Speach Veterans DAy

Trump’s speech at the prestigious Manhattan club is expected to credit his policies for the strong economic numbers felt during his presidency.. Trump will likely highlight the low unemployment rate and high consumer confidence, as well as wage growth.

The president’s address is also expected to touch on his trade policies, the official said, amid continued negotiations over “Phase One” of a trade overhaul with China.

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