Cardio Crunch

Drink Up, Get Lean
Drink low-fat milk. Scientists in Canada found that people who consumed more than 600 milligrams of calcium a day—roughly the amount in 2 cups of milk, a cup of broccoli, and a half cup of cottage cheese.

Run Injury-Free
One week out of every six, cut your weekly training mileage and frequency in half. You'll give your body a better chance to recover, and you'll avoid permanent, nagging injuries.

Do More Chinups
Don't think about pulling yourself up when you do chinups. Instead, imagine pulling your elbows down. The exercise will seem easier.

Wear proper footwear
It is important to make sure you are wearing shoes that are appropriate for your body. Many people have problems with over pronation, which is usually seen in people with flatter feet, causing their ankles to roll in.

Add variety
Doing the same cardio workout day after day will get boring, and your body will get used to it. When your body adapts to doing a certain cardio workout, you will not get the full benefits.

Stay hydrated
Proper hydration is just as important as proper nutrition. It is important to drink an adequate amount of fluid, but also to avoid drinking too much fluid.

Cool-down.
After each session, cool down for five to 10 minutes. Stretch your calf muscles, quadriceps (upper thighs), hamstrings, lower back and chest. This after-workout stretch allows your heart rate and muscles to return to normal.

Conditioning.
At your own pace, work up to at least 30 minutes of cardio a day to develop your aerobic capacity by increasing your heart rate, depth of breathing and muscle endurance.