My Best Three Ways to Incorporate More Cardio and Why



    It's official; kids are back in classrooms, stores are filled with pumpkins and you survived another summer.  That deserves a pat on the back. However, with all these changes it hard to keep any kind of routine in place. The second half of the year brings us: sweets, treats, and feasts. With that comes the inevitable guilt and crash dieting. In my years as a trainer, it's always been a big deal for me to emphasize to my clients and now you, that it's all about balance (of course keeping your specific goals in mind). So as we slowly approach fall I encourage you to incorporate a little more movement and a little more cardio as the pumpkin spice starts to flow. Cardio gets a bad rap from some bodybuilders and fitness influencers who focus on muscle mass, but it's only because aerobic activity will lean you out. Cardio is an essential part of a balanced training program. It has tons of benefits that also aren't visible right away. It helps regulate blood pressure, improves recovery as well as brain activity, contributes to mood and mental health, and of course in the name, it improves cardiovascular health. With all the perks, what's there to lose? Well, aside from some body fat...😉 So let's dive in on some ways we can increase your cardio so you can enjoy a guilt-free season. 


  • MAKE SURE YOU HIT YOU STEP GOAL 
You've probably heard somewhere that it's recommended to get 10,000 steps a day. That's simply because a study done back in 2011, showed that most people got somewhere between 4,000 to 18,000 steps (huge range, I know) so they sweet spot was that perfect 10. Regardless it's important that you're monitoring how many steps you're taking. Even is you don't have a fitness tracker you can feel if you've walked around enough. A solid place to start is actively walking for 30 to 45 minutes and go from there. Walking is a great form of cardio. It doesn't get your heart rate too out of control plus it is low impact on your joints which means it's helping without harming. Start with a realistic goal of steps and then slowly increase it every month and you'll see the difference. 


  • DOUBLE DIP YOUR TIME 
The number one excuse people use is "I just don't have the time." Ever used that one? Exactly. So overcome that. If you need to listen in on a work meeting or you need to catch up on some reading, take it on the go, obviously this is probably easiest on a treadmill going at a controllable, slow speed. But you can also use this on a stationary bike or something like that. Personally,  I use my longer cardio sessions for education. I find a podcasts or video and tune in for insight. I also take some notes on my phone and it makes the session go by in record time. 


  • FIND THE RIGHT PLACE 
Sounds silly, but this is my BEST piece of advice. I have a place for when I need to run hard, a place for when I need to just walk and take in the world around me, a place for when I really want to push myself. Finding a motivating environment to hold yourself accountable is half the the battle. If you notice most group fitness classes are cardio based workouts. There's a reason for that. Cardio especially the higher intensity types will feel draining energy-wise. Having music, an instructor, and a room full of sweaty people going through it really does help you to get out of your own way. If you haven't tried it, find one that meets your interest and try it out. You might have more fun than you thought you could with a workout! Other options, might be just around a plaza or even taking the pup for a longer walk. 🐾


    Listen, in this post pandemic world we have now more jobs than ever are remote or hybrid models of their former corporate office versions. There's less commuting, less walking, less interacting. So it's literally up to you to make time for your health and your activity levels. Group fitness is a great way to build it into you schedule and hold yourself accountable. If that's not in your future then find a gym or park or someplace you wouldn't mind revisiting time and time again to go, get your steps, and build up some extra time for more cardio so you can reap all the benefits of a healthier you. 




Cheers, 
CC 


 

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