Cardio-Respiratory workouts get the heart pumping and the blood moving. There are many types of physical activities that can increase your heart rate.

If you like to run, it is probably the best, in my opinion. If you are already running, keep it up. Run in moderation (forget the marathons….think long term, not long distance). You want knees, not knee surgery, in a few years! If you don’t run and want to start, start off slow by run/walking. This way you can build your endurance while keeping the stress levels down. This will give you a better chance of success in the long term.

Another suggestion would be to get a running coach. My friend Anna is an awesome running coach and I would be happy to connect you if you wanted to go that route. Make sure if running is your choice that you get a great pair of shoes that fit. Luke’s Locker has some really great “fitters” that will put you in the correct pair of shoes. It will be worth your time and investment. Also as it gets colder, make sure you stay hydrated and dress warm. Remember to wear some sort of reflective gear. Don’t assume drivers see you. Run defensively. If you run indoors on a treadmill, run at least at a 1 incline, this will help you from getting shin splints.

Cycling is a great low impact sport. I was not meant to be a runner, even though I keep thinking by some strange miracle I will become one, but a cyclist, absolutely. Unfortunately the logistics of this sport makes it a little tougher sell. Having to be on a road vs. a sidewalk gives the advantage to the runners here. But if you are willing to take the risk, and are really smart (not cycle on Preston Road, or any road at 5AM in the dark?), you may love the benefits cycling gives you.

Again, wear reflective gear, hydrate, and follow the rules of the road. If you take indoor cycling classes, please make sure that you have your bike setup correct. Many of my yoga therapy clients are cyclists that refused to put their handlebars down…or have been hanging over the handlebars for so long now their backs and necks are a mess. Done correctly, this is one of the best indoor exercises there is. Richardson Bike Mart, Coit at Campbell is a great place to get bike shoes. Rhonda is a great fitter and is always so nice to work with.

There are also many others to choose from: Zumba, step aerobics, swimming, boxing, and walking. The important thing is to pick ones you enjoy so that you do them.

How often, how long and when? Three great questions. When it comes to cardio exercise, I think you should do it every day. The length of time I suggest is at least an hour….always, depending on your goals. Cardio exercise should be done preferably in the early morning first thing and here’s why. First thing in the morning your energy is at its highest, your body and mind are rested and alert. Cardio at the beginning of your day will leave you pumped with energy for the rest of the day. Because it is the first thing, it is the first thing….nothing gets in its way. If something comes up later in the day, it doesn’t get bumped. If you work out early, your spouse is at home to be there with the kids (no kid excuses). Sure maybe you won’t find a Zumba class at 5:30AM but the road, sidewalk, treadmill, and spin bike…they are all there just waiting for you.

Two more points that need to be made: Consistency and Intensity

Everyday. Everyday. Consistency is huge. This is the one thing that will make you or break you. New habits are formed not by breaking old ones, but by establishing new ones. When new habits are formed, there is no longer space for the old habit and it dissipates. You need to exercise everyday. Did I already say that?

Intensity, is the level at which you perform the exercise. It is the difference between good and awesome. And it isn’t always determined off of high intensity, it is determined off of the right intensity. Let’s talk more about that next time.

Thanks so much for reading and sharing with your friends.

Until next time,

Peggy