| Cardiovascular fitness is an important part of an | | | | something you may not even realize you're doing |
| overall fitness program. In P90X cardio takes a little bit | | | | wrong. You'll just get dizzy from these moves. I've |
| of a back seat to strength training. However, even | | | | seen it with my clients over and over. Bend the knees, |
| though you're only doing cardio twice a week, the | | | | lead with the hips as you lower, keep the head and |
| workouts truly deliver results. These are not your | | | | shoulders up. |
| standard cardio programs either. You will be doing | | | | Moving on, the next cardio workout in the program is |
| things you may not have ever tried before. This is why | | | | Kenpo X. It's kind of fun but, can be a bit tedious. The |
| it's worth going over some tips and tricks that can help | | | | first segment especially is very repetitive. It can also be |
| you make these workouts really work for you. | | | | tough on the shoulders. If you have shoulder issues be |
| The P90X plan includes three great cardio workouts. | | | | careful when throwing punches in Kenpo X. Try not |
| The first one you will encounter, if you follow the | | | | fully extending the arm in order to protect the shoulder |
| "Classic" plan, is Plyo X. Wow. This is an intense | | | | and elbow. Like Plyo X this is a cardio program. So, the |
| workout. Buy yourself a heart rate monitor for this one | | | | most important thing is to get your heart rate up into |
| alone. You will get your heart rate up pretty high and | | | | your training zone. The way to do that is not through |
| you will burn a lot of calories. The heart rate monitor | | | | aggressively extending on your punches it comes from |
| will show you how many calories, which is very | | | | using your entire body for each punch. Using your |
| satisfying. It will also tell you when your heart rate is | | | | whole body, driving the punches from the hips, from |
| too high and that you need to back off a little. | | | | the core not only gets your cardio vascular system |
| One thing Tony says throughout the workout is to hit | | | | going but it generates a more powerful punch and it |
| pause if you need to. I disagree with this | | | | will actually help protect the arm and shoulder joints. |
| recommendation. It's cardio. The goal is to keep your | | | | Kenpo X does a good job of interval training in that |
| heart rate in a certain range for a certain period of | | | | there are definite high and low intensity segments. |
| time. Hitting the pause button makes no sense. It just | | | | There are a couple of segments toward the end, |
| makes the workout (already nearly an hour) longer. If | | | | specifically blocks and elbow series, where you really |
| you feel like you're working too hard (feeling dizzy or | | | | are at a low intensity level. I highly recommend getting |
| nauseous are good indicators) or your heart rate | | | | low in your "horse stance" as Tony calls it. This will get |
| monitor is telling you your heart rate is too high, then | | | | your legs working more and will actually help keep |
| just march in place or pace around the room until you | | | | your heart rate up even though you're not moving |
| feel better and/or your heart rate is back to a | | | | much. Probably the biggest thing to watch for in Kenpo |
| reasonable level. You may be disappointed that you | | | | X, unlike Plyo X, is making sure you're pushing hard |
| can't do all the exercises in the Plyo X workout. Don't | | | | enough to keep your heart rate in your training zone. |
| worry about it. You will build up. Just keep moving for | | | | Especially as your fitness level rises during P90X, you |
| the duration of the workout and follow along with Tony | | | | may find that you almost get too fit for Kenpo. So, |
| and the gang when you can. As you advance through | | | | make sure to focus on keeping the intensity up and |
| P90X you will be able to do more and more of the | | | | keep and eye on your heart rate monitor throughout |
| Plyo X program. I can attest to the fact that all your | | | | the workout. |
| other athletic activities will be easier after you've been | | | | Last up is Cardio X. I have to admit that I have only |
| doing plyometrics for a while. | | | | done it once. It is part of the P90X lean option but not |
| The jumping in Plyo X may be a concern for some | | | | the classic option which I have always done. I tried |
| people. It's tough on the body. No question. I highly | | | | Cardio X because I was feeling low energy and |
| recommend you don't do this on a cement floor. I | | | | thought I might do better at it than Plyo X that day. It |
| know a lot of people probably workout in their | | | | turns out that it is a lot like the Core Synergistics |
| basements. Find a way to cushion the floor if your on | | | | workout. No aerobic dancing in this program. This is |
| a hard surface. They sell these flooring squares that | | | | another case where you need to keep an eye on |
| may do the trick. They're designed specifically for | | | | your heart rate to make sure you keep up your |
| athletic training environments and gyms. All that jumping | | | | intensity. It is a good alternative to Plyo X if you really |
| is hard on your joints. Abuse to your joints is much | | | | need something a bit easier. However, it's not a walk in |
| harder to heal than the muscles. So, it's worth looking | | | | the park either. You'll get your cardio training and some |
| into. | | | | good core work too. |
| Finally, for Plyo X there are several moves that have | | | | I hope you find this information on the P90X cardio |
| you reach down and touch the floor. When you do this | | | | workouts helpful as you make your way through |
| make sure your head and shoulders stay higher than | | | | P90X. As Tony would say... get out of your head |
| your hips. This will first of all keep you from getting | | | | about it, push play and as always remember to Bring It! |
| dizzy and second it's better for your back. This is | | | | |