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

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

  click here to read past tips

• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.