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Create A Love Affair With Cardio & Your Body Will Thank You

September 4th, 2014

GeorgeSpreeLately it seems that cardio training has been the recipient of a great deal of scrutiny leading to some confusion on what’s the best way to get your heart pumping. Remember, the “right kind” of cardio is one that you both enjoy and helps you reach your personal fitness and wellness goal.  For example, if fat loss or muscle maintenance is your goal then a shorter, more intense interval style of training will prove most effective.   However if running a marathon or cycling your first century is something you have always wished to complete then longer bouts of cardio and a structured base training program will be in order.  So how much cardio do you need?  The American College of Sports Medicine (ACSM) recommendation is for most adults to engage in at least 150 minutes of moderate-intensity exercise each week.  So head outside for a walk, hop on the elliptical or crush a 30 minute tabata class, whatever you choose just start moving.

 

Start living the “sweat life”Kathleen Spree

Cardio not only has a powerful effect on our weight loss goals it also provides a myriad of well-researched and documented health benefits.  Here are 5 reasons we have a love affair with cardio.

1. Reduced body fat and /or weight loss – The more calories you burn, the more fat you  lose and short high intensity cardio workouts are virtual fat incinerators.

2. Better Mental Health – Cardio is a natural mood enhancer and an effective way to lower stress.  Cardio has been shown in several studies to be an effective method for reducing symptoms of major depression.

3. As fitness goes up, the incidence of heart disease goes down – Several health factors associated with increased risk of heart disease including high blood pressure, high resting heart rate, high cholesterol, and high triglycerides can be improved upon with cardio.

4.  Perform Better – A conditioned cardio-respiratory system is more effective at sustaining activity and/ or recovering from it which allows you to play harder and longer.

5.  It just feels good to sweat!

30 minute treadmill interval workout

When you’re not raring to go but in need of a quality cardio session, let this treadmill workout come to the rescue. Have fun!

Time  Incline Pace HR Intensity %
0-5 0 warm-up
5-7 2% sprint 75-85% Max
7-9 2% jog 55-60%
9-11 3% sprint 75-85%
11-13 3% jog 55-60%
13-14 4% sprint 75-85%
14-16 4% jog 55-60%
16-17 4% sprint 75-85%
17-19 3% jog 55-60%
19-21 3% sprint 75-85%
21-23 2% jog 56-60%
23-25 2% sprint 75-85%
25-30 0% cool down

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