Cardio exercise, the act of raising the heart rate above its normal rhythm, is the cornerstone of any fitness plan. fitness dos But what, exactly, is the right thing to do for a cardio routine healthy? I get this question all the time and I want to share my answers with you fitness dos. What follows is the result of the research I have read in recent years and my experience working with my clients every day fitness dos.
How much cardio do I need?
This question has evolved over the years and research indicates that the answer is more than you think. When I started in the fitness industry in the C's, the minimum was 20 minutes 3 times a week to stay healthy for the heart (Beg, keep your heart strong to prevent cardiovascular disease) . fitness dos Nobody talks about settings now that the movement for 30 minutes most days of the week (I think 6 or 7 days). The definition has also expanded efforts well. fitness dos Now, not only running or money or other exercises "high speed" to burn calories. Basically, anything that makes you sweat is considered "cardio" and acceptable. fitness dos So, landscaping and other low-level options are good now, whereas before they were suspects.
So what exactly is cardio?
The reaction as defined above, is an activity that breaks a sweat and moves continuously. fitness dos It can be a vigorous like running or playing tennis or maybe something softer, such as brisk walking. fitness dos The idea, however, is that you must have beads of sweat and pushed himself. fitness dos You should feel uncomfortable, but not as you will too. If you feel faint or dizzy or short of breath, it is very difficult! On a scale of 1 to 10, you want to feel between 6 and 9, but especially in the range of 7 or 8.
What is the best cardio for me?
Again, the short answer is "Whatever you do. fitness dos If you do not like Spinning then go to a spinning class is not your best option. You dread and reach a million excuses not to go. If you really have a favorite activity, you'll have to experiment a little. fitness dos Try a group exercise class or a dance class. fitness dos Try running or biking or volleyball. fitness dos Try hiking, kayaking, tennis or shooting hoops. fitness dos There is an almost unlimited number of ways to sweat, just keep trying until you find one (or several) that you like. fitness dos For a little added inspiration See my post on 25 ways to exercise. It is very likely that you will find something you like, and it will be much more likely to exercise regularly fitness dos.
Should I exercise alone or in groups?
Studies have proven over the years that we will fly out of the year for all sorts of reasons, but we will defend a friend for a workout. So, yes, it is out with friends can be a good idea, but I have one (a 't', not two) but great. If you really prefer to exercise alone, then that's what you should do. There are many different ways to get your cardio, the one that is best for you is to do.
I cross train?
Yes! Keep doing different things to keep your body healthy and avoid overstraining injuries. If you are first love is running, pull one or two workouts non-functioning during the week to keep your body cool and without injury. With a little practice, is not "too much of a good thing." So I suggest everyone to try many different types of cardio to mix. Do not be afraid to go with him to the class group from a friend just to try something new and add a little variety. fitness dos If you love yourself, then you have a new workout to throw into the mix. If you do not at least to see his friend.
Should I use a heart rate monitor? Is it worth the money?
In my opinion, yes, you should, and it is. I have a heart rate monitor that I love (not a guarantee of payment, but if you read Polar, call me ...). You can buy a skeleton monitor the range of $ 75 to $ 90 or you can get the super luxury that cost more than $ 150. Everything you need to know is when you're in range any cardiovascular monitor and tell you that you do not have to do the math. The best monitors come with more software to track your progress over time, but can also make yourself a notebook or a spreadsheet.
Here's why I like heart rate monitors: do not let you cheat. If you're having a bad day, or is distracted or absorbed in an article in a magazine instead of paying attention to your workout, the monitor will let you know that you're lazy. fitness dos The rate of the grid perceived exertion (above) works fine, but people tend to "exaggerate" how hard you work. The heart rate monitor completely eliminates this option fitness dos.
Should I hire a trainer or coach?
This is almost always a good idea. fitness dos Running coaches can analyze your gait and improve your stride. Volleyball coaches can show you how hard peak while ensuring you do not end with strains of the rotator cuff. This is the body we're talking about, do you really want to mess with him? A little caution can go a long way. fitness dos There are online training systems reach nowadays (like Couch K), but nothing will really replace the experience with a trainer. If you can not afford, to a group course or find a clinic in your chosen sport at a nearby university. With a little research, you can find experts for not too expensive fitness dos.
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