We Heart Cardio

WE HEART CARDIO
THE FAMILY GROOVE'S RESIDENT FITNESS EXPERT LORI SAWYER GIVES US
THE RUN DOWN ON THE FASTEST WAY TO GET INTO SHAPE
Heart

Do you want to lose the gut, get rid of those saddlebags, feel better, look better and
have more energy, but are just not sure of where or how to begin? Well, here's your
starting point: Cardio. Yes, the magic word that incites an apathetic response from so
many is the key to getting in shape and staying in shape, not mention being healthy
(provided you're eating right, drinking your water and strength training, of course).

One thing that seems to hinder many people is the preponderance of cardio myths swirling about—enough to make your head spin. So, this month, I've put together a Cardio 101: your guide to getting the results you desire. Not only will this type of exercise strengthen the heart muscles, increase your muscle tone, raise your metabolism and reduce your risk of heart disease, but it will greatly up your energy level, mental clarity and general feeling of calm and happiness—and what parent doesn't need a daily dose of that?

What is cardio?
Cardiovascular activity is anything that gets your heart rate up. Running, brisk walking and sports, such as basketball, tennis and boxing, are great ways to raise your heart rate. Not an athlete and don't belong to a gym? Buy a jump rope and get jumping—it's a super way to get in your cardio without ever leaving your home. Looking for something a little spicer? Take a dance class at your local gym or dance studio. You can bike ride, hike, roller blade, kayak, row, swim—just get moving.

How much cardio should I be doing?
Your cardio program depends on your goal. An athlete training for a marathon is going to have a completely different goal than someone trying to lose twenty pounds. For the sake of this article, I'll focus on a goal of fat loss (thank you, baby weight). To lose weight, decrease your body fat and develop muscle definition, you should be doing five to six days of cardio (and three days of weight training, proper nutrition, stretching, hydration, sleep, etc.).

You've probably heard that doing less than 10 minutes of cardio is a waste of time. I disagree. Expending more calories than you take in is how you will lose weight. If you can get 10 minutes of cardio work in during the morning, 10 in the afternoon and 10 in the evening, that is 30 minutes of a raised heart rate and 30 minutes of higher calorie burning than is done at rest. Just remember to keep the intensity up for each of those 10 minutes. Ultimately, however, the best way to do your cardio 30 to 45 minutes in one stint. You'll increase your overall cardiovascular endurance this way, but if you have to break it up, it's not worthless—so go for it!

What’s the deal with heart rate and the heart rate zone?
There are tons of articles everywhere about hear rate zones—and they all say something different. It's true there are “zones,” but I honestly believe there is no right or wrong zone to be in. Let me explain: your body burns fat, carbs and proteins all differently. It took me three semesters of different exercised physiology classes to begin to understand all the details, so I will be brief. If you are in your “fat loss zone” which is 65-75% of your target heart rate (220 minus your age) you are burning a greater percentage of fat, compared to carbs. However, if you're working out at a higher heart rate, the “cardio or endurance zone,” which is 75-85% of your target heart rate, your body will be burning mostly carbs, and more calories during the workout and in the next several hours following it. Ergo, expending more calories than you take in will give you the best results. So, what do you do then? Do both: interval training. You can choose the interval training option on a cardio machine at the gym, you can raise and lower your heart rate on your own via the help of a heart monitor or you can alternate your cardio workouts from day to day. You never want to do the same workout all the time anyway. Which leads us into the next question.

What cardio exercise should I be doing?
Just like weight training, if you perform the same movements every workout, your body will adapt to the exercises and you'll end up hitting that plateau. You'll burn fewer calories, and your weight loss will come to a halt. You need to mix up your workouts, just like you do for lifting weights. Run one day, bike another and so on. Try new classes and get out in the great outdoors for some hikes. You also want to vary the intensity of your workouts. This brings you back to your heart rate training: get your heart rate up for 30 to 45 minutes five to six times a week and you'll see results.

Should I use ankle or hand weights while cardio training to burn more fat?
When I see people with hand or ankle weights, I cringe. Two-pound ankle straps or those little hand weights are not going to help break down the fat that lies below your skin. They are not heavy enough to have the slightest impact on calorie burn. They might even cause injury by throwing you off balance. Focus on just raising the intensity of your workout. Get back to basics—don’t look for a quick fix.

Should I eat before cardio exercise?
This question is much-debated. The answer lies again in your goals. If you are interested in fat burning, working out on an empty stomach may help you access your fat stores faster—'may' being the operative word. I have seen numerous studies that show this to be true, but it's not 100 percent confirmed. Empty-stomach training may work if you are doing a steady state exercise for 40-45 minutes at a moderate pace. Even so, I recommend eating a small snack that contains carbohydrates and protein about an hour beforehand for energy, especially if you are going to exercise at an accelerated pace.

Weight training or cardio first?
Yes, you do need to do both for ultimate results. I recommend doing cardio exercise after weight training. Back to exercise physiology: doing your cardio exercise will draw on the glycogen (broken down carbs) stored in your muscles. If you use your glycogen during your cardio session you will not have the proper strength for your weight workout and can possibly make muscle building a lot less effective. However, it's all right to do a five to 10 minute cardio warm-up.

I hope these cardio basics get you on the fast track to losing that body fat and becoming a strong, fit mama.

Are you ready to get your body back? Do you want more great cardio tips, personal training, nutritional counseling or information on
Mommy-Moves! workouts, boot camps and classes? Contact Lori at lori@mommy-moves.com, 732-539-7711 or www.mommy-moves.com.