5 Cardio Tips For Weight Loss
Happy New Year!
Cardio? Who likes Cardio? It gets your heart pumping and you end up in a big ball of sweat! So why do it?
Today there’s so much information out there about who should do cardio, why you shouldn’t do cardio and what types of cardio work best. Every trainer will give their own theory based I what they believe, or what training they’ve had. Some information is good and some isn’t so good.
What do I believe and what can I share with you?
Every person has a different body type, a different goal and different health issues. Everyone eats differently and has a different long term goals for their health. I’ve seen the exercise industry change a lot in the last 25 years. Health Clubs used to offer more classes that emphasized steady state cardio as well as circuit training classes. Today, I noticed a lot of those classes have changed into yoga classes and just circuit training classes. All the steady state cardio classes have either diminished, or are very limited. Why is that? Well, people have less time and I believe the exercise industry likes to cater to what people want as opposed to what people need.
Most people today have desk jobs that require them to sit longer than 9 hours a day. This doesn’t include the time everyone spends driving, sleeping in bed and watching television. How much time does that leave someone in their day where they’re actually not sitting in one place? Do the math and figure it out. Not much!
When you take an overweight person who’s of any age and you sit them for at least 18 hours a day for 30 years….what will that do? It’s called tissue death! It’s called shrinkage of your heart muscle, increased visceral fat, back pain, slower digestion, bad posture and total depression. If you take that same person that’s in their late 30’s and give them a 3 day a week circuit training class that’s only 45 minutes long…how far will they reach their goal? Not much.
What can you do right now this year?
YOU NEED TO MOVE!
Here are my top 5 Tips on Cardio related to Weight Loss.
1. Cardio in the morning on an empty stomach
If you’re tired at the end of the day and want to decrease your body fat….. and increase your overall VO2 max , do your cardio in the morning. The second you walk out onto that pavement, or treadmill…you will be burning fat as opposed to waiting in the evening when you’re burning out most of your glucose storage for the first 20 minutes. In the morning, your glucose storage is pretty close to empty and your body is waiting for some fat burning.
2. Make better cardio choices
I have really strong opinions on what machines to use or what types of cardio you get the more bang for your buck. Here’s my list in order of what I would choose first to least. Cardio choices: 1.Running, 2. Step Class, Stairmaster or Boxing Class, 3. Rowing Machine, 4. Speed Walk/Run, Speed Walking, 5. Long Distance Biking 6.Elliptical 7. Swimming
3. Running verses indoor and outdoor
If you live in an area that you can trail run, or run outside…than do it as much as you can. Treadmill running is fun too, but running outside will force your abs to work harder because they’re trying to keep your back in line. You will notice an immediate change in your abdominal and low back area first…if you do some of your runs outside. The treadmill is a great way to keep your speed in check and it forces you to stay at a certain pace. If you’re a beginner, start with a walk/run and work yourself up to a full run little by little. You may walk 3 minutes and run 1 minute. Remember, your heart is a muscle and it will get stronger each time.
4. Cardio with music or not? Motivation.
Are you stressed and need to zone out? Are you working out right after work? Than, prepare your headset with music that relaxes your mind for the first 10 minutes of your session. After you get your mind cleared, than pump up some dance, rock or anything that motivates you. If you don’t like music, than play something funny on Youtube like your favorite comedian. Just take the time to get yourself thinking outside of work and life for a bit.
5. Change up your workout environment
Everyone can get stuck in a rut day in and day out. Working out around the same people or place can make anyone feel like it’s groundhog day! So what do you do? If you have a gym membership that is for many gyms, consider going to a different one every other workout. If the weather is good, alternate your workouts from indoor to outdoor. Run one day, do a boxing class another day or workout one morning a week instead of doing everything at night. Trick yourself!
Remember to try and do at least 30-60 minutes of cardio 4-6 days a week. Journal your food intake and exercises as much as possible. Consider doing some strength training 2-3 times a week to keep your bones and muscles strong. Cardio will help decrease your blood pressure, lower your cholesterol, alleviate depression, decrease body fat and increase total blood circulation.
Jaime’s extra tip…If you don’t like to weigh yourself…the best way to know where you need to be is to keep measuring your waistline. This will give you a good overall idea of how much progress you’re making with your eating plan and workouts. Also, if you’re feeling tired before your cardio session…pretend someone is chasing you! LOL.
Look for healthy meals and quick recipes to go along with your workouts this year on my blog. Happy New Year!
My favorite trail run…
With more than 24 years of diverse experience in the health and wellness industry, Jaime has
dedicated her life to caring for and enabling people to increase their overall wellness.