Cardiovascular Training

Cardiovascular Training

Benefits- decreased body fat, lower risk for cardiac disease, lower LDL-cholesterol levels, increased aerobic endurance, lowered stress levels, and a general sense of well being.
Frequency- 3-4 times per week, depending on other activities and program goals
Intensity- 55% – 85% of target heart rate*
Type-walking, jogging, swimming, elliptical, bicycle, etc…  There is no one type of cardio that is better or worse for you.  Your heart doesn’t know the difference between running and a bike.  It is all a matter of intensity.  Choose an activity that you enjoy, that is within the guidelines of any programs or goals you may have, and that your body can handle for long periods of time. 
Time- Warm-up- 5 minutes at low to moderate intensity
Primary Activity- 20-40 minutes at training intensity
Cool Down- 5 minutes at moderate to low intensity
Post-exercise stretching- 5-10 minutes
Pedometer Tips- A pedometer is good to wear to monitor everyday activity outside of the gym.  Aim for more steps each week, with the overall goal of 10,000 steps daily. Set the stride length to 2.2 for women, 2.5 for men.  Wear the pedometer for 2 days.  Aim for a 20% increase in total steps taken in the next week.  Remember, a pedometer is generally ineffective in counting steps on a bicycle or during intense jogging.

*The most accurate way of gauging intensity is by wearing a heart rate monitor.  Polar makes a variety of different HR watches, ranging from $45 to $300.  Even the cheapest ones read your heart rate very accurately.  If you do not have one, try utilizing the RPE scale, or Rate of Perceived Exertion.  Basically, you want to be training at a level that makes it difficult, but possible, to speak in full sentences.  It may seem cheesy, but it has been scientifically proven to be almost as accurate as a heart rate strap.

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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 »

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• 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.