Heart Pumpin’ Cardio
Everyone knows that cardio exercise is good for your “looks”, but do you know the benefits it provides your heart? Here are a few reasons why cardiovascular exercise is so good for your heart and insides:
- Strengthens your heart and cardiovascular system
- Increases energy levels so that you don’t become out of breath with just one flight of stairs
- Lowers blood pressure
- Lowers cholesterol
- Improves muscle tone and strength (as long as it is a weight bearing exercise i.e. walking, running, jump roping)
- Strengthens bones (as long as it is a weight bearing exercise i.e. walking, running, jump roping)
- Improves sleeping habits
- Helps reduce body fat
- Helps keep you focused on a healthy eating plan
- Boosts self esteem
- Reduces stress, tension, and sometimes depression
A weeks worth of cardio workouts:
Monday– Sprints
Run 5 minutes, sprint 30 seconds (AS FAST AS YOU CAN GO), walk until you catch your breath (no longer than 2 minutes of walking). Repeat 5 more times for a total of about 35-40 minutes.
Tuesday– Bike Ride or swimming for 30 minutes: Heart rate should go from Moderate to Vigorous intensity
0-5 minutes steady pace
5-7 minutes sprint pace
7-10 minutes steady pace
10-12 sprint
12-15 steady
15-17 sprint
17-20 steady
Repeat until you reach 30 minutes
COOL DOWN
Wednesday: Walk, Jog, Run for 20 minutes: Heart rate should hit all three zones! (check out our tools page to figure out heart rates)
0-5 warmup walking pace
5-7 Jog pace
7-8 run pace
8-10 walk
10-12 Jog
12-13 Run
13-15 walk
15-17 Jog
17-18 Run
18-20 walk minutes
5 minute COOL DOWN
Thursday:
Will be the same workout as Wednesday except in place of the Run, you will do a series of lunges, Jumping Jacks, High Knees, and/OR pop squats alternating each for the running. AND if you are hardcore, add another 10 minutes to the workout to make it a total of 30 minutes.
Friday–
Week 1 and 2, run 2 miles and time it ______
Week 3 and 4, run 3 miles and time it ______
Week 5 and 6, run 4 miles and time it ______
Facebook Comments
