Faith Fitness and Laughter

Cardio 101

on May 9, 2012

I can’t tell you how much I love to read other blogs!   I find so many encouraging topics that really motivate me to keep going with my healthy lifestyle.  It reminds me why I do this!

The last couple of weeks I have really wanted to concentrate on incorporating more cardio into my workout plan.  For me, working out just 20-25 minutes a day isn’t going to cut it.  At a minimum, I need to workout for 45-60 minutes.  This is something that I think has gotten easier this week!  For times sake, fitting in a whole hour of working out seemed so far away, but it isn’t!  It has actually been awesome!

 

I really wanted to understand why cardio is important to a healthy lifestyle.  So I went searching!

 

  1. It helps you burn calories and lose weight
  2. It makes your heart strong so that it doesn’t have to pump your blood as hard
  3. Increases your lung capacity
  4. It helps reduce the risk of heart disease, cholesterol, high blood pressure, and diabetes
  5. It makes you look good
  6. It helps you sleep better
  7. It reduces stress

 

What type of cardio?  If you are going to the gym, you can take advantage of these types of machines:

  1. treadmill
  2. elliptical
  3. row machine
  4. stationary bike
  5. spin bike
  6. stairmasters

 

Working out at home?  Here are a few of the DVD’s that I really love:

  1. Amy Dixon Breathless
  2. Jillian Michaels Shed and Shred
  3. Jillian Michaels 30 Day Shred
  4. Jessica Smith 10 Pounds Down Series
  5. Zumba

 

It’s important to remember that no matter what you are doing for a cardio workout it should be fun!!  It should also get your heart rate in the target heart rate zone.  My goal is to at least do 4-5 days a week with cardio, but you should at least do 3.  Don’t feel like you need to start out hardcore if you are a beginner.  What I am enjoying is splitting my workouts!  This week I have actually managed to get up and do a morning workout, but I will also do another one when I get home from work.  Example:  Tomorrow my plan is to get up and get a 30 minute workout in before I start my day and then I will head to Zumba around 6:30 for an hour.

 

Different Levels of Intensity:

High Intensity Cardio:   This type of cardio will leave you breathless and is in the 75 to 85% of your MHR (maximum heart rate).

Moderate Intensity Cardio:  This type of cardio is what you should shoot for in a workout.  Your MHR should be in the 60 to 70% range.

Low Intensity Cardio:  The MHR range should be in the 50 to 55%.  Warm-ups and walking are the best way to be in this range.

 

 

Afternoon snack:

My tummy was really grumbling around 4:30!  I am so glad that I had this on hand 🙂

 

Dinner:

 

 

Yummy!   2 Omega 3 eggs, sausage, spinach

 

And a Clementine on the side!

 

I hope you have a great night!!

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11 responses to “Cardio 101

  1. I am a cardio addict!!!! Since I still can’t run until next week I have been spinning for 90 minutes a day OR doing 5-8 miles on the elliptical. I am crazy–I already now that. I just like a good sweat! A good pink sweat that is 😀

  2. Kari @ bite-sized thoughts says:

    I have the opposite trouble – cardio I do, but weights I find harder to get in regularly. I like your list of reasons cardio is important. I also like the look of your wraps 🙂

  3. Maren says:

    That granola bar looks heavenly. I definitely sleep better when I do my hour of cardio on the elliptical.

    I wish my gym had a rowing machine… I’d hog it and no one would ever get a turn.

  4. Alexiasana says:

    i have cut back on cardio and now do more yoga and i was also training for a half marathon which I ran last Sunday in Italy. It was amazingn but now thinking about doing a but more cardio. the only thing is i really dont feel like paying a gym membership in the SUMMER! i would much rather train outside- i sit in an office all day anyways i think i would get depressed if i just ran from one studio to another.

  5. I love flatouts!!! So tasty!

  6. I spot eggs! Yum! Keep up the great work, I think incorporating cardio is something that gets easier over time once you build up the endurance. classes get my heart pumping that is why I love them!

  7. amen to the cardio queens!! haha…if i had my druthers i’d do all cardio ie: running! but i kno the weights and strength help the cardio. that said, i’m glad u schooled up and are able to better understand how to best get ur heart rate up there and keep it there! 🙂 and then yummy refuel too!! hehe

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