I'm certain most of us know the long list of benefits from cardio respiratory fitness: more stamina, less fatigue, reduction in blood pressure, increased HDL cholesterol (good) and decreased total cholesterol. If we go one step further, you may also know it decreases clinical symptoms of anxiety, tension and depression. Speaking of stress, is your exercise program helping you manage some or all of the negative effects it can have on your body? Such effects include tension headaches, neck and shoulder discomfort, increased vulnerability to infections and viral illnesses, impaired memory, and not to mention gastrointestinal problems.
So it makes sense that nearly everyone I meet wants to increase their aerobic capacity to some degree. Of course I recommend you wear a heart rate monitor during every exercise session. It's the only true indicator of how your heart is really performing at any one moment in time. After that, take the time and money to join a running club and/or hire a personal cycling coach. Not going to happen right now? I understand. Therefore, in the meantime, here is a quick check list to see if there is anything else you can use to bump up the level of your cardio training, starting with initial conditioning concepts and leading into more advanced suggestions:
1. Walk more and drive less. Not only do you reduce your carbon footprint but walk three miles a day and you could burn 200-300 calories. Or buy a pedometer or step-counter to track your progress.
2. Walk it off with a child or two. A recent University of Wisconsin study reported that pushing a stroller can help you blast about 20% more calories than going solo, when you walk at a brisk pace.
3. Start a continuous training program of any kind: walking, jogging, cycling, swimming, aerobic dancing, rowing, and hiking: 3-5 times a week, 20-60 minutes of sustained aerobic exercise. Start with achievable goals, commit to it and make it happen.
4. Increase time and/or distance 10% every two weeks. If swimming for 20 minutes is a great workout for you now, swim for 22 minutes for two weeks and so forth. Small increases are very beneficial. Make a game out of the numbers in your mind to help you challenge your body.
5. Train for an event that inspires you or has special meaning. Charity bike rides, 5k, 10k and half marathon races and walks come to mind. You'll feel great exercising with others in a positive environment while knowing you are helping a worthy cause.
6. Enlist a cardio buddy. Spouse, friend, neighbor, teenage daughter, co-worker, car mechanic or your personal shopper, it doesn't matter -- if they will run with you for 40 minutes or more a few times a week, they are your new BFF (best friend forever).
7. Try indoor cycling classes (Spinning®). Go a few minutes early, tell the instructor you are new, ask them to help you with your bike set up and have a blast. Remember, it's just bike riding to music inside a comfy room which is safe from cars, sun damage and actual hills.
8. Add Interval Training into your program. Ask a trainer or cardio coach to assess you for whether you need aerobic interval training or if you should be challenged with anaerobic interval training
No comments:
Post a Comment