3 components of exercise that produce the best fitness results – Part 2

When it comes to exercising; You can achieve the best results and become fit and healthy when you incorporate all 3 components of exercise into your exercise routine; resistance training, aerobic or cardiovascular exercises, and flexibility or stretching. Of the 3 components, cardio is the most common, especially among women. But whether you’re a man or a woman, the American Heart Association recommends a minimum of 30 minutes of exercise 5 or 6 days a week to maintain good cardiovascular health.

Studies have shown that for the general population, even if you have to break your 30 minutes into 5- or 10-minute blocks, you will still receive positive health benefits. So lack of time is not an excuse and you can start a cardio program just by walking. Experts recommend 10,000 steps per day, which is equivalent to 5 miles. Although it may seem like a lot, it is doable with a few simple changes to your daily routine. It’s a good idea to invest in a pedometer to see how many steps you actually take. To get to that 10,000 step mark, try these simple tips and watch your steps add up: park in the back of the lot, instead of using the shortcuts, get out of your car and walk inside, always use the stairs, when possible, walk to a co-worker’s office instead of sending a text or email and going for a brisk walk at lunchtime.

If you’re a more advanced athlete, try varying your cardio intensity throughout the week. I like to break cardio into light, medium, and high intensity days to avoid burnout and overtraining. Light intensity cardio is great when you want to do cardio right after a strength training session. Otherwise, for maximum benefit, alternate medium and high intensity days with your strength training days. Switch up the intensity with these cardio activities;

1. High intensity cardio – up to 45 minutes

Alternate intervals of intense work with intervals of recovery using any type of cardiovascular exercise (for example: sprint for 1 minute and then walk or jog for 2 minutes)

2. Medium intensity cardio – 45 to 60 minutes

Activities such as general exercise classes, running, treadmill, elliptical, cycling

3. Light intensity cardio – 30 to 90 minutes

Activities like walking, easy jogging, yoga, Pilates

To ensure you receive the maximum benefit from your cardio training, it’s a good idea to vary your routines, intensity, and equipment. Try it for a month and you will be amazed at the results! Of course, always start each session with an 8-10 minute warm up and end with a full body stretch and cool down.