Maximize Your Cardio Exercise Results
Cardiorespiratory exercise has long been the darling of the medical community and a hallmark for a healthy lifestyle, but that doesn’t mean that you enjoy it. Sure some people manage to find an enjoyable element in waking up at 5am for a run, but most of us hate the idea of spending hours of the week running, biking of peddling away on the elliptical. You need to do it anyway.
“Life is 10% what happens to us and 90% how we react to it.” ~Dennis P. Kimbro
Cardio reduces the risk of
- Heart disease
- Type II diabetes
- Osteoporosis fractures
- Cancer of the colon and breast
- Gallbladder disease
But like everything else associated with long term health, you have to be CONSISTENT about it.
7 benefits of regular cardio
- Increased HDL “good” cholesterol and decreased triglycerides = decreased risk of heart disease
- Improved glucose tolerance = diabetes risk decreases
- Reduced blood platelet adhesiveness and aggregation = your blood is less likely to clot in places it shouldn’t (your brain & heart for example) leading to a heart attack or stroke
- Decreased anxiety and depression = you’re a nicer person to be around 🙂
- Enhanced physical function and independent living in older patients = longer QUALITY of life as we age
- Enhanced feeling of well-being = you’re in a better mood
- Enhanced performance of work, recreational, and sport activities (which means that you are less likely to feel “wiped out” at the end of the day)
For Beginning Exercisers
How often? 3-5 times a week
How hard? within target heart rate range (50%-75%)
Use the Karvonen Formula to determine heart rate range.
My maximum heart rate is: _________ (220-age)
My heart rate reserve (HRR) is: _________ (maximum heart rate – resting heart rate)
My target heart rate range is: _________ – __________ (HHR x 0.5, HRR x 0.75)
How Long? 20-60 minutes
What Type? Any continuous, rhythmical exercise that utilizes large muscle groups such as running, biking, swimming, elliptical striding, or group exercise classes.
Take it to the Next Level with Interval Training:
After you are well conditioned (6 months to a year of CONSISTENT training), you’re ready to step it up a notch. Interval training is great because it is more effective at burning fat & takes less time to do. Intervals also help to break up the monotony of long bouts of seemingly endless cardio. Like steady state cardio, you would want to do interval training at least 3 times per week on non-consecutive days to allow your body to recover. There are many protocols you can follow, but I here are 2 of my favorites that are easy when you’re new to intervals.
Interval Option 1 (outside)
Warm up walk/light jog: 5-10 minutes steady state jog
Sprint 100 meters at 80% of your max effort
Walk back to the starting point
Repeat 10 times
Cool down: 5-10 minutes walk/light jog
Interval Option 2 (treadmill, elliptical, spin bike or stair master)
Warm up: 5-10 min at a brisk walking or jogging pace
30 seconds sprint at 80% of max effort
30 sec-1 minute seconds walk (depending on your level of fitness)
repeat 10-15 times depending on your level of fitness)
Cool down: 5-10 minutes
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