Cardio’s Bad Wrap
October 4, 2011
How long have you been doing your current cardio routine? If you say anything more than 4 weeks, you have just contributed to the bad wrap that cardio as a whole is getting. You most likely lost some weight in the first week, maybe two, and are now at the same exact weight as when you started…or even heavier. Cardio now looks bad, and it says “Thanks” with much sarcasm.
Truth is, cardio does have many benefits. You just have to be willing to try something new and different. Change it up everyday, every week, and you can avoid becoming the chubby hamster on a wheel staring blankly into the Fox News TV. Push yourself a little harder some days knowing that other days will be easier, or they could be lifting days with no cardio at all. The biggest point, and one of the best pieces of advice I’ve read from another personal trainer, is two words, “BE THERE”. Do you even know if you accomplished anything during your workout? That you even worked out? Or is the only thing you got out of your “workout” that you now know that Chaz Bono’s going to be on Dancing with the Stars, the Bachelorette is insecure, and celebrities pick their noses just like us?
You have to “Be there!” Pay attention to what you’re doing, how hard you’re working, where you’re heart rate’s at, or where it could be. All these things play a huge part in getting a GOOD cardio workout! Of course there are days when I just set the treadmill to 7mph and run as long as I can (usually only about 15-20 mins before I’m ready to jump off and run my head into the mirror), but these days are sparse. If you’re going to do cardio, why not do something that is going to push you a little, and you know will give you great results!? Try an interval workout, do 10-15 mins of Kettlebell swing variations, try a weight complex, maybe some Prowler sprints, or even just switch up machines from day to day or partway through your workout!! This change keeps the body guessing, and it is never able to adapt to your routine, like it has if you’re one of the people who answered my question earlier with more than 4 weeks. Those people’s bodies have actually become MORE efficient at burning LESS calories!! Crazy, right!?
If you’re trying to lose weight, you HAVE to do more than cardio.
#1. You HAVE to change your diet. Focus on lean proteins, veggies and natural carbohydrates.
#2. Include weight training, but only if you want to burn calories when you’re not doing anything at all!! Talk to a personal trainer about the amazing benefits that resistance weight training can do for you, that cardio alone just can’t match!
#3. Do at least 1-2 days of High Intensity Interval Training per week. (Use the Airdyne bikes, ellipticals, pool, the Prowler, Stair Climber, or run outside.)
#4. Add in other cardio to help change it up and burn up a few extra calories here and there, but DO NOT let regular Low-to-Mid Range Intensity cardio become the staple of your workout.
#5. Don’t forget…BE THERE!!!! Be there when you eat. Be there when you work out. Be there when you finally begin to see the results you’ve been trying to achieve for so long! I am always available to talk about your program and would love to get your questions and comments!