SHAPE

Cardio Challenge

WRITER: TRACY DRAPER

WANT TO IMPROVE YOUR HEALTH AND DROP THE EXTRA POUNDS? PERFORM THESE HEARTPUMPING WORKOUTS

According to the Aerobics and Fitness Association of America, there are five basic components of fitness: nutrition, resistance training, flexibility, proper rest, and cardiovascular training. Omit any one of these and we are not in balance. All five components work together to ward off disease and make us stronger, leaner, and healthier. Cardiovascular training is often overlooked or misunderstood. It is crucial for having a strong, wellfunctioning heart. As I tell my clients, “It doesn’t matter how your body looks if your heart stops beating.”

Choose Your Goal

1. WEIGHT LOSS: Three to six times a week for 30 to 45 minutes at 60 to 70 percent maximum heart rate (MHR).

2. CARDIOVASCULAR ENDURANCE: Three to four times a week for six-plus minutes at 65 to 75 percent MHR.

3. CARDIOVASCULAR STRENGTH: Once per week (as one of your regular workouts) for short bursts of 15 to 30 seconds to start with 75 to 90 percent MHR.

Now, choose your method of cardio workout: treadmill, stair climber, or elliptical machine. Of course, if you do not have access to these you can walk, jog, use real stairs, or bike.

MUSCLE GROUPS TARGETED: whole body

Treadmill

To break up the monotony of walking in place, add some speed work to your workout. Do a 10-minute warm up at a comfortable pace (heart rate: 50–60 percent of your MHR). Then ramp up the speed or elevation for one minute. Bring it back down after a minute and walk for four minutes. Repeat four times and add a cool down for five more minutes. Voila! Your 30-minute walking cardio routine is over with in no time flat.

Challenge

Make it a run or jog for the one minute of speed work. Build up to two minutes, and then walk. DID YOU KNOW?

Walking can reduce your risk of osteoporosis.

Source: American Heart Association

Cardio Fuel

A good snack prior to a cardio workout is a complex carbohydrate, such as a sweet potato, whole-grain bread, or legumes.

Source: naturalnews. com/038747_nervous_system_ calming_foods.html

Holly Homemaker

Holly is home every day with her little ones. She has only minutes of time here and there throughout her day for exercise. Does this mean that she cannot work out? Not at all! Studies have shown that exercise (even cardiovascular) in ten minute segments is beneficial. All she needs to do is make it a priority and get a little help with the wee ones. Ten minutes of walking fast in the morning; a ten minute break mid-day and one after dinner will do much to help her physically – and mentally.

Stair Climber

A great benefit of utilizing this machine is stronger and leaner buns and thighs. Simply pick a pace that is comfortable for you and climb away. Keep your HR in the 60-75% MHR zone for maximum fat-burning results. To make it interesting, try skipping a step: this will increase your HR so only do it for a few steps at a time until you get the hang of it.

Challenge

MUSCLE GROUPS TARGETED: whole body

Hold onto the rail on one side, turn sideways, and step across in front of your body. Be sure to do this at a slow pace the first time you try it. Your balance, coordination, and both inner and outer thighs will be put to the test. Do this for a few steps at a time. Then face the front before turning to the other side for a few steps.

TRAINER’S TIPS

• Remember your goal: a stronger heart and leaner body.

• As you exercise, hold in your abs, but don’t hold your breath.

• If you feel weak or too winded at any time, slow down.

• You should be able to speak in short phrases the entire time you are working out or else you are working too hard.

Elliptical

This is a fantastic machine for those with hip, knee, or back problems. It is easy on the joints and great for the heart, as well as for burning fat. A cross between a treadmill, bicycle, and Nordic skier, these machines can be high calorie-burners. Most machines come with assorted workout programs. The main thing to remember is you need to pace yourself and keep your MHR in the 65–80 percent range for best results. Each machine has a heart rate chart on it so you can find the perfect exercise heart rate for your age.

TRAINER’S TIPS

• Remember your goal: a stronger heart and leaner body

• As you work out hold in your abs but don’t hold your breath!

• If you feel weak or too winded at any time simply slow down

• You should be able to speak in short phrases the entire time you are working out or else you are working too hard”

Challenge

Pedal backwards for a while and see how different muscles work in your legs. It can be awkward feeling at first, but you might decide you like it better in reverse.

Wrap Up

Keep in mind that a strong heart is critical not only to your health but also to your longevity. There are so many ways to exercise your most precious cardiac muscle. By finding the method you like the best, you are far more likely to include it into your weekly workout routine. If you need a little help, find an exercise buddy. The accountability and social aspect of having a training partner is beyond measure. So what are you waiting on? Get moving!

Source: Aerobics and Fitness Association; http://exercise.about.com/od/ weightloss/a/The-Truth-About-The-Fat-Burning-Zone.htm (Accessed March 28, 2014)