Cardio

Cardio...everyone's favorite pass time right? It sure seems like it when you consider all the people you see in the gym logging exuberant amounts of time on cardio equipment. What most people do is called "Steady State" or SS cardio. While this is okay once in a while or for a particular demographic, it definitely isn't the most efficient way to burn fat and therefor not the best choice for the average gym-goer who is trying to drop pounds, lean out, and stay fit. "Steady State" cardio is doing the same level of intensity for a prolonged period of time. The problem with this type of exercise is that your body begins to burn muscle instead of  fat. Even if your goal isn't to "bulk up" with muscle, you certainly don't want to be losing muscle. Remember, muscle burns approximately 50% more calories than fat. Muscle is GOOD! Besides the fact that this type of cardio can potentially make you lose muscle, it also takes a lot of time. How many people do you know who have time to do 45 minutes or an hour of cardio a day? Not many! So what is the most efficient way to burn fat, preserve lean muscle mass, lean out, and increase your fitness? Let me introduce you to intervals...

Intervals are A-MAZE-ING! Here are a few reasons why:
1. Burns more calories in less time.
2. Are more fun to do since you're constantly switching up your intensity.
3. Creates an "after burn" or EPOC effect meaning your body will actually burn more calories long after you leave the gym.
4. Increases endorphin production more so than SS cardio so you feel incredible for the rest of the day.
5. Decreases your resting heart rate. A lower resting heart rate indicates a more efficient, thus healthier heart.

Here is how intervals work. Choose the type of cardio you want to do (treadmill, bike, elliptical, etc.)

~Warm-up for 3-5 minutes at a moderate pace.

~"Hard": Increase your intensity (speed, incline, or resistance) and give it your all for 1 minute

~"Easy": Decrease your intensity (speed, incline, or resistance) and recover for 3 minutes

~Repeat this "Interval" process, alternating "Hard" and "Easy" for 20 minutes

~Cool down for 3-5 minutes

 Here is an example of walk/run intervals. These can be done outside or on a treadmill.

1. Warm-up at 3.0 speed, 1.0 incline or a brisk walk for 3-5 minutes.

2. Sprint at 6.0 speed, 1.0 incline (if you can sprint faster go for it!) for 1 minute or run as fast as you can if you're outside.

3. Recover at 3.0 speed, 1.0 incline or a walk if you're outside for 3 minutes.

4. Continue to repeat steps #2 and #3 for 20 minutes (you can increase this amount of time as needed when necessary).

5. Cool down at 2.5 speed, 0 incline for 3-5 minutes or a slow walk if you're outside.

I always change the type of cardio I do so I decrease the wear and tear on my joints and stay entertained. If you choose the elliptical, bike, or rowing machine you can increase the resistance or speed for the "hard" section. On the treadmill you can chose to increase the incline instead of sprinting if you don't want to run. If you're at home you can do jumping jacks/squat jumps for your "hard" and march in place for your "easy". Get creative and have fun with it! Just remember to always pay attention to your form.

5 Secrets of Success

Happy New Year! As we begin 2011 many of us have some type of fitness goal on our agenda. We may be trying to lose a few pounds, improve our cholesterol, or tackle a 5k. Whatever the ultimate goal is, it's important to have the most efficient approach to reach it! Success is a huge motivating factor, if you're not reaching your goal it's likely you'll give up. Below are the "5 Components of Fitness" (courtesy of the National College of Exercise Professionals, an organization I am an instructor for). By addressing each of these components success is inevitable!

1.Nutritional Guidance: Take a look at your nutrition. Notice I didn't say choose a "diet". Do you have a variety of healthy food in your diet or is the only kind of fruit you've eaten for the last year apples? Are you drinking enough water? Are you limiting your processed food and sugar intake?

2.Flexibility Training: A big misconception is that we don't need to stretch if we're not sore. This is not true! We all have muscular imbalances, whether we exercise regularly or not, and need to address them in order to keep our bodies functioning efficiently and pain free.

3.Cardiovascular Training: Even if your goal isn't to lose weight you need to do cardio! Your heart is a muscle and needs to be worked to stay strong.

4.Resistance Training: Do you have a solid strength training routine? Are you switching it up or have you been doing the same side lunges to target your outer thighs for years now? Variety is key! Challenge your body with new exercises!

5.Attitude Training: Are you beating yourself up if you miss a workout or looking for ways to stay motivated and inspired? A positive attitude goes a long way and makes the journey so much more fun!

 In order to reach your goal, no matter what it is, it's important to look at a variety of contributing factors and address them each. For instance, if you're training for a 5k and only focus on cardio you aren't giving your body the greatest chance to succeed. By implementing the other components you are creating the most efficient plan to reach your goals. This makes success come sooner and with a much lower chance of injury or burn out!

Whatever your personal goal is, take all of the components into consideration and go get em'!

http://ncep.ca/