We've asked the YMCA's fitness guru Cindy Boggs to revamp her twice-a-month column into a weekly tutorial on fitness. In Cindy Says Fitness Tips, she'll feature exercises to strengthen and to shape specific body parts.Today, she begins by focusing on cardiovascular activities that build heart and lung capacity. A strong heart and lungs are prerequisites for strength training, Boggs points out.In future Fitness Tips in January, Boggs will touch on upper body, lower body and abdominals. 

PURPOSE: All cardiovascular (aerobic) exercise expends energy and, therefore, is helpful for conditioning your heart and lungs and managing weight. The more intense the exercise and/or the longer the duration of exercise, the greater the energy expended and the greater the impact on weight loss.

GOAL: Work efforts should elevate your heart rate to an appropriate training zone for your current fitness level. Cardio bouts should last an average of 20 to 30 minutes, but several 10-minute efforts throughout a day is a great way for beginners to improve their heart and lungs.