Cardio counts!
Maximize fitness through cardiovascular exercise
By Lisa Snider 03/04/2010
I have a few startling admissions to make. It seems I have developed some bad habits. I don’t floss. I watch TMZ.
And I don’t do nearly enough cardio.
I moved to Ojai 10 years ago and discovered yoga and Pilates on pretty much every corner of town, and miles of hiking trails in every direction. Years of leisurely walks and core exercises provided many benefits, but what I’ve been lacking is all-out, heart-pumping cardio.
You know cardio, or cardiovascular exercise, best as aerobic exercise. It raises your heart and respiratory rates and sustains that elevation for a period of time. Cardio increases blood flow, which increases oxygen throughout the body and into the muscles. More oxygen means improved physical function as well as enhanced brain function. Cardio will increase your daily energy while also promoting better sleep at night. Cardio is also the best way to burn fat and calories.
Typical cardio exercises can include running, dancing, biking and swimming. If those exercises seem too ambitious for you, start at home with simple indoor exercises like jumping jacks. Another easy one for beginners is to start by sitting in a chair with arms stretched out in front of you, rise straight up to standing, then sit again. Do this 10 times in a row, rest, and then repeat once or twice. Add weight to intensify. Always start your routine with a gradual five- to 10-minute warm-up (walking is a good warm-up), and follow similarly with a cool-down and stretch.
Work out at a level that sustains your target heart rate — which factors your age, fitness level and level of intensity (www.About.com has a great target heart rate calculator) — for a period of time as determined by your abilities and goals. For those of you just starting out, be sure to check your heart rate frequently by stopping, finding your pulse and counting the number of beats for 15 seconds. Multiply by four, then rest or ramp up accordingly. Modify the frequency, duration and intensity of each cardio session to maximize your workouts.
I’ve been taking an ass-kicking, 45-minute step class in Ventura. My target heart rate is 80-90 beats per minute. Since I’m currently somewhat deconditioned, I often find my heart rate is above the target, so I make sure to stop frequently, sip some water, wipe my sweaty brow, then start again.
Step has proven to be a great way to introduce a new healthy habit into my weekly fitness routine. Healthy changes are possible. I just can’t promise I’ll start flossing!
Always consult a physician prior to beginning a new exercise regimen.
findingojai@aol.com
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