Personal Trainer and blogger Alexis Fletcher is back and this week she’s talking us through cardio and aerobic fitness. Cardio has great benefits, especially the heart so there’s no doubt getting involved in aerobic fitness really will be a ‘heartfelt’ workout!
Is Yours A Heartfelt Workout?
As I touched on in a spinning post, cardiovascular fitness is good for the heart and a must for anyone wanting to improve their overall fitness.
Cardio or aerobic fitness relates to physical activity from low to high intensity that requires oxygen to carry out the exercise, such as running, cycling, swimming etc.
It’s important to combine cardio and strength training to burn fat and build muscle and, most importantly, not choosing one over the other. I mean what’s the point in looking buff if you can’t get to the top of the stairs without feeling like you might pass out?!
To turn carbs into energy you need to carry out aerobic exercise at a low intensity so as not to generate lactic acid build up. As you should know by now (if an avid reader of my posts!) you need to work at 60-70% heart rate for fat burning and if you want to consume carbs in your diet the best time to do this is within the one hour after you’ve trained.
You can also get a good cardio workout from strength training which includes a lot of movement.
A Brucey Bonus!
I would advise you to do a cardio workout at least 3 times a week for a minimum of 20 minutes… a combination of 10 minutes on a cardio machine (treadmill, bike, cross trainer etc.) or outdoor/alternative interval training (running, cycling, swimming) combined with a cardio strength workout should do the trick. Obviously any plyometric work on top is a brucey bonus!
Overall cardio workouts are great for lowering your blood pressure, increasing your lung capacity and dealing with stress (I find getting my heart rate going a bit like therapy!) It also decreases the chances of disease such as diabetes and osteoporosis – so get out there and get your heart pumping! As always with any exercise remember to warm up, cool down and have rest days as overuse of certain muscles can lead to injury. Why not try some yoga on a rest day?
PhysioRoom do a great range of compression wear which is great for any cardio workouts. This clever technological fitness gear protects muscles, stiffening on impact to increase blood flow and help with recovery. It is always made from breathable, comfortable fabric with choices for all weather workouts.