Say YES to Cardio!

Gotta Get That CARDIO In!

I know you may not want to hear this... but if you want a healthy body, heart and mind, you are going to need to implement cardiovascular exercise into your daily routine.  The American College of Sports Medicine recommends that adults ages 18 to 64 should engage in a minimum of 150 minutes of moderate-intensity aerobic exercise 3 to 5 days a week. Confused on what MODERATE exercise is?? If you need some help identifying your intensity, it would be great to invest in a heart monitor.  When you are exercising at moderate intensity your heart rate should be at (40-60% HRR).  Another more simple way to tell if you're in the right zone is to use the TALK TEST.  This test is a generally effective way to measure your exercise intensity and its FREEEE! While doing your cardio workout next time, try talking.  If you find yourself breathless you are most likely working at a higher threshold, moderate to high intensity.  Vice versa, if you are able to hold a conversation smoothly you are in the low-moderate pace. Easy enough?

 If you follow the minimum guidelines of the ACSM you are already reducing your chance of major health issues such as high blood pressure, heart disease and diabetes.  Every time you engage in aerobic exercise you are pushing your heart lungs and blood vessels to do a better job at what they do... and that's a good thing!

DESPISE CARDIO??

 Well, get over it ;) Your body NEEDS it! The key here is to find the type of cardio that works for you and your lifestyle.  For example, if you have a dog, this is a great opportunity to help yourself and your pup. Even getting a 30 minute walk/run/bike/swim in a day can reduce your risk of disease greatly.  If a walk or run is hard on your knees, try biking or swimming.  Whatever you do, move your body, everyday!

Tips for getting through a cardio workout:

Put some awesome music on your iPod

Download a podcast or book you've been wanting to listen to

Cover up your watch or timer so your not staring at the clock

Watch a movie or tv show

Talk on the phone (if possible)

Workout with a friend

GET MOVING !