Cardio Training Basics

Cardio training can be defined as any exercise that can be sustained for a long period of time with little or no interruption. Cardio training works the heart, lungs, and circulatory system. Everyone knows that cardio is integral to a healthy lifestyle, but not everyone knows how to get the most out of their cardio sessions.

What are the benefits? Cardio fitness describes the lung’s ability to exchange oxygen with the blood, and the circulatory system’s ability to transport this oxygen. As with anything, the more you ‘practice’ cardio training, the better, and more efficient your body becomes at it. This can lower your resting and active heart rate, while increasing the heart’s output, which means that your heart and lungs need not work as hard to get oxygen to all the necessary places. Not only does this makes sustaining exercise easier, but it takes stress off of the heart. This can greatly reduce the risk for heart and lung disease! In addition, calories are burned any time the body performs an activity. Therefore, any sustained activity should result in ample calorie reduction in the body’s fat stores. This means a healthy decrease in body fat, and a more desirable physical appearance as a result. Also, studies have proven that a regular cardio routine can increase the body’s ability to burn fat. This means that the more fit you are, the more likely you are to stay fit. In addition, benefits of cardio training include:

• Reduction in blood pressure
• Decreased cholesterol
• Decreased symptoms of stress and anxiety
• Decreased incidence of some cancers

How do I start a cardio training routine? First, it is important to realize that any form of continuous exercise (jogging, biking, swimming, basketball) can be considered effective. I suggest varying your choices, and sticking to activities that you enjoy. This will help you stick with the training program. Ideally, one should dedicate time to cardio training 3-4 times per week. The length of the activity can vary from as little as twenty minutes, to an hour, or even longer. The key to getting the most out of your cardio session is the intensity of the workout. One should always try to train in the target heart rate zone. For our purposes, on a scale of 1 to 10, try to train at a 7. Breathing regularly should be comfortable, but just barely, at this level. For some people, this level may be a brisk walk, for others, it may be a fast jog. This should help you in setting goals, and continuing to monitor and change them. A consistent training program means that your heart will grow stronger, thereby making it easier to train harder and longer. It is important that you set aside time to warm up and to cool down. This will help you avoid muscle soreness and/or tightness by giving your muscles a chance to ease into (and out of) the activity.

If you would like a comprehensive cardio assessment, would like to know what your training heart rate zone is, or simply have questions about being fit, please call Optimum Results at (609) 304-7598.

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• Tip of the Month

  June 2010

  Abdominal Workouts: Frequency, Intensity, and Duration

  Over the past 15 years, there has been countless advice on how to “properly” train your abdominals, or core.  There isn’t a fitness magazine out there that doesn’t publish a different abdominal workout each and every issue.  Opinions and research may change over time, but there are a few things you should look at before you alter your workout with each Fitness Magazine you read!
  First of all, it is important to know what your overall fitness and health goal is before designing a strength program for any body part, especially the mid-section.  For overall fitness, it is smartest to treat your abdominal muscles as you would any other muscle group.  The tried and true guidelines for most exercise programs is to work specific muscles to fatigue within a 30-60 second set time limit (intensity and duration,) while giving the worked muscle group at least 24-48 hours of rest (frequency) before working it again.  The amount of sets you do in a given workout (frequency again) can vary from as little as 4 sets to up to 12 for the average workout.  The science behind these theories is sound.  While exercising, pushing your body significantly past the 60 second mark without fatigue generally incorporates aerobic energy, thereby not stressing the muscles most efficiently.  And rest is necessary so that your body can properly rebuild the muscle fibers that you have broken down.  Additionally, you want to be at 100% energy levels for your next workout!

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• Recipe of the Month

  June 2010

  Ham and Cheese Breakfast Casserole

  This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original.

  4 large eggs
  4 large egg whites
  1 cup nonfat milk
  2 tablespoon Dijon mustard
  1 teaspoon minced fresh rosemary
  1/4 teaspoon freshly ground pepper
  5 cups chopped spinach, wilted (see Tip)
  4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
  1 cup diced ham steak, (5 ounces)
  1/2 cup chopped jarred roasted red peppers
  3/4 cup shredded Gruyère, or Swiss cheese
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