Cardio

Designing Your Cardio Program – A Little Bit of Everything is the Best Approach

Posted by on March 31, 2014 at 2:00 pm

Last week, we discussed the type of Cardio activity to include into your fitness program.  Today, I wanted to educate you on a few more training principles that can help when designing your cardio program.

First, every good cardio program should include aerobic and anaerobic exercise with some variable impact and agility training. 

Read below for the rationale and an explanation…..

IMGL6304 Designing Your Cardio Program – A Little Bit of Everything is the Best ApproachAerobic Exercise:

Aerobic exercise is easy to explain.  It involves going out for a walk, jog, cycle, swim, hike, x-country ski, indoor cardio equipment or taking a fitness class.  It includes exercise that is within your comfort zone and at an intensity that you could hold for 20 minutes plus.  This type of exercise will condition your heart and achieve numerous health benefits.

Anaerobic Exercise:

Anaerobic exercise is a more challenging form of exercise.  It involves the same activities as above but at a much harder intensity.  For example, it would involve going for a jog and then for 30 seconds picking up the pace and sprinting.  Read more on Designing Your Cardio Program – A Little Bit of Everything is the Best Approach…

Indoor Cardio Workouts

Posted by on February 24, 2014 at 1:00 pm

The weather has been nasty lately leading most of us to retreat into the warmth and comfort of a fitness facility to condition our bodies. But many people waste a lot of time and energy training improperly on indoor cardio machines.  Here’s a few tips to reduce the boredom and monotony of your indoor cardio workouts and assure your technique is top notch.

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Use It Or Lose It

Posted by on February 17, 2014 at 2:00 pm

The old adage “use it or lose it” appears to ring true in almost all areas of your general health and fitness. You just can’t store the benefits associated with a healthy lifestyle. Here are some areas that may be affected by neglect:

Cardio-Respiratory Fitness:

668 300x225 Use It Or Lose It

If you don’t challenge your heart, your aerobic capacity will definitely decrease with time and unfortunately, it becomes a vicious cycle.  You don’t exercise so you get out of shape, then daily activities start to become more challenging so you start to look for ways to make movement easier ie take the elevators and escalators instead of stairs, park closer, sit more, drive more etc.  Then your cardiovascular fitness deteriorates even further, you’re huffing and puffing more and starting to move even less because it’s uncomfortable. So stop the cycle and start moving your body and challenging your heart.

For those of you who do exercise regularly and find yourself out of your routine for whatever reason, generally, after only one or two weeks of complete inactivity, significant reductions in cardio-vascular fitness can be measured. It seems to be the fitness component that is affected first by a lapse in training. But the good news is Read more on Use It Or Lose It…

Need Some Speed!

Posted by on May 29, 2013 at 6:24 pm

Need Some Speed!

square drill c 1 300x166 Need Some Speed!

Have you ever noticed that as most people age they begin to move more and more slowly?  It seems to take them forever to get out of a chair, walk across the room or bend down to pick something up.  This is because as we age we lose about 7 pounds of muscle each decade.  And this loss is dominated by a loss in the number and size of fast twitch muscle fibers.  These muscle fibers are the ones responsible for allowing an individual to move quickly, and to maintain agility, reaction time, strength and power.  As these fibers atrophy, we find ourselves moving very slowly.  However, the good news is that this loss can be slowed down and some cases, prevented by training your fast twitch muscles.  The rule is “If you don’t use it, you lose it”.  So it’s important to do whatever you can to keep these muscle fibers working so they don’t perceive that they are no longer needed.

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Cardio to Tighten Those Glutes!

Posted by on May 8, 2013 at 5:05 pm

Cardio to tighten those glutes!

Picture 0031 200x300 Cardio to Tighten Those Glutes!As the weather warms, it reminds us that beach season is on its way.  Thoughts of swimming suits and bikinis can either excite or frighten you depending on how well you’ve taken care of yourself all winter.  For most women, the area that causes most concern is the fat that seems to deposit around our hips.  For whatever reason, many believe for child bearing and breastfeeding purposes, the fat cells in this area don’t seem to want to give up the fat.  The enzymes that mobilize fat from the fat cells around the hips and send it off to the muscles to be used for energy seem to be dormant.  So what’s a girl to do?

Well, we’ve heard it all before.  Cardio exercise will burn the fat directly and building muscle by lifting weights will tone the muscles in the area and help make you a ‘fat-burning’ machine.  So we’ve gotta be running, walking, cycling, or taking fitness classes 3-5x/week and on top of this, we’ve got to hit the weights 2-3x/week.  But what if you have a life outside of exercise?! Adherence to this kind of an aggressive program may seem challenging.  Luckily, there is a way you can burn body fat and tone the buttock muscles simultaneously.  There are certain cardio activities that target the gluteal (butt) muscles very well.  A program that includes these butt-busting activities will develop tone in this problem area like you’ve only imagined.

Get outside and enjoy the fresh air.

Hiking:

If you analyze the body’s movements during hiking Read more on Cardio to Tighten Those Glutes!…

Exercises for soccer players

Posted by on May 7, 2012 at 11:56 pm

Soccer players are amazing athletes possessing exceptional speed, agility and kicking, jumping and throwing power. The following drills will enhance performance in all components of the game.  Click on the link below for photos and descriptions of all exercises.

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Exercises for baseball players

Posted by on April 30, 2012 at 10:29 pm

Baseball, a favorite American summer activity for kids and adults, requires speed, throwing power and batting strength. Click on the link below to learn exercises to enhance performance and minimize injury.

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Join me at the pool?

Posted by on April 23, 2012 at 5:41 pm

Heading down to your local community pool for a relaxing swim is an activity that many look forward to. But if want to swim with more strength and greater efficiency and avoid feeling like you’re about to drown, click on the link below for some exercises to improve your swimming performance.

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Are you inline?

Posted by on April 17, 2012 at 1:26 am

Many people are nervous initially to in-line skate because of a fear of falling. But if you spend some time working on your balance, you can feel confident strapping on a pair of skates and cruising to an awesome workout for your hips and thighs.

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Take a Hike!

Posted by on April 10, 2012 at 11:04 pm

There’s nothing like fresh mountain air and beautiful terrain. But hiking can be hard on your body and knees if you’re not conditioned — especially with the challenging inclines around the Columbia River Gorge, Mount St. Helens and Mount Hood. So try some of the following exercises to get you in tip-top hiking shape. Click on the link below for exercises and photos.

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