2017 Issue 6 Nov/Dec - Focus Mid-South Magazine
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health+wellness<br />
AFTER-SUMMER<br />
CARDIO<br />
by Jeff Black, ACE-CMES | blackcmes@gmail.com<br />
Summer may be over, but keeping yourself healthy with cardiovascular activity<br />
shouldn’t stop with the warm weather. Many people begin doing cardiovascular<br />
activity to slim down for the summer and give it up as soon as the fall hits (if<br />
not before then). Cardiovascular activity can be as simple as a brisk walk to as<br />
challenging as running a full marathon. Here are some simple guidelines to help<br />
keep you healthy and see the results that you desire.<br />
n First, be honest with yourself when thinking about cardiovascular<br />
activities that you enjoy versus ones that you hate. The worst exercise<br />
you can possibly commit to doing is one that you won’t want to do. If<br />
you hate running or stair climbing, then don’t commit yourself to doing<br />
it. There is no magic cardiovascular activity that is better than another. I<br />
recommend that you pick 2-3 cardiovascular activities that you enjoy or<br />
at least don’t “hate.” Be honest with yourself about what works for you<br />
and what you truly will do.<br />
n Second, alternate those activities on a 2-3 week basis. For the first<br />
2-3 weeks, you may choose to walk. For the next 4-6 weeks, you may<br />
choose to bike. Some people may revert back to walking for the next 7-9<br />
weeks while others may choose a different activity. This helps to keep things<br />
interesting, while keeping your body from plateauing and reducing the risk of<br />
injury. Ultimately, the decision is yours on what you choose to do.<br />
n Third, cardiovascular activity should be done MOST days of the week for 20<br />
to 60 minutes each day. More intense activity can be done 3-5 times per<br />
week. Easy to moderate physical activity should be done 5-7 days per week.<br />
Try to choose cardiovascular activities that challenge you while still keeping<br />
you motivated. Base the difficulty level of the activity on how it makes you<br />
personally feel. For some people, running may be very hard and biking may<br />
be very easy, while for others biking may be more challenging than running.<br />
n Finally, progress the difficulty of your activities. Over the months, make<br />
sure you are still pushing yourself adequately. If you ran on the road the last<br />
time you went for a run, try switching to a trail run. If you do cardiovascular<br />
activity on an elliptical trainer, try increasing the resistance level during your<br />
next stint. Small increments are better than huge leaps when it comes to<br />
progressing the difficulty. Try increasing speeds or resistance levels in the<br />
smallest increments possible. This is where a common mistake is made. Many<br />
people see fit, lean men or women doing a certain activity at a very hard<br />
intensity and mistakenly believe that the very hard intensity is what makes<br />
them fit and lean. What builds fitness levels is the actual act of progression.<br />
Going from an easy to moderate to hard intensity will deliver better fitness<br />
results than trying to push from an easy to hard intensity. Take your time, the<br />
results are actually a reflection of one’s journey, not one’s intensity.<br />
Before beginning any physical activity program, please consult with a healthcare<br />
provider. For more ideas on types of cardiovascular activity, please contact a<br />
certified health and fitness professional.<br />
Jeff Black is an ACE - Certified Medical Exercise Specialist, an ACE - Certified Health Coach<br />
and a NSCA - Certified Personal Trainer. He is a Subject Matter Expert for the American<br />
Council on Exercise and works as a freelance personal trainer in Memphis, Tennessee. He<br />
specializes in using exercise to manage medical conditions and improve the fitness levels of<br />
a wide variety of clients.<br />
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