When it comes to working out; You can achieve the best results and become a fit and healthy person when you incorporate the 3 components of exercise into your exercise routine; resistance training, aerobic or cardiovascular exercises and flexibility or stretching. Of the 3 components, cardio is the most common, especially among women. But whether you’re a man or a woman, the American Heart Association recommends a minimum of 30 minutes of exercise 5 to 6 days a week to maintain good cardiovascular health.
Studies have shown that for the general population, even if you have to break your 30 minutes into blocks of 5 or 10 minutes, you will still receive positive health benefits. So lack of time is not an excuse and you can start a cardio program by simply walking. Experts recommend 10,000 steps per day, which is equivalent to 5 miles. Although it sounds like a lot, it is doable with a few simple changes to your daily routine. It’s a good idea to invest in a pedometer to see how many steps you actually take. To get to that 10,000-step mark, try these simple tips and watch your steps add up: Park in the back of the parking lot, instead of using the shortcuts, get out of your car and walk inside, always use the stairs, When possible, walk to a coworkers office instead of texting or emailing and going for a brisk walk at lunchtime.
If you are a more advanced athlete, try to vary your cardio intensity throughout the week. I like to break up cardio into light, medium, and high intensity days to avoid exhaustion and overtraining. Light cardio intensity is great when you want to do cardio right after a strength training session. Otherwise, for maximum benefit, alternate medium and high intensity days with your strength training days. Switch up the intensity with these cardio activities;
1. High intensity cardio – up to 45 minutes
Alternate intervals of intense work with recovery intervals using any type of cardiovascular exercise (for example: sprint for 1 minute and then walk or jog for 2 minutes)
2. Cardio of medium intensity – 45 to 60 minutes
Activities such as general exercise classes, running, treadmill, elliptical, bicycle
3. Light Intensity Cardio – 30 to 90 minutes
Activities like walking, easy jogging, yoga, Pilates
To ensure you receive the maximum benefit from your cardio training, it’s a good idea to vary your routines, intensity, and equipment. Try it for a month and you will be amazed at the results! Of course, always start each session with an 8-10 minute warm up and end with a full body stretch and cool down.
