Cardio...Why Should I?

We’ve all heard the term “Cardio” training…but what exactly is it and WHY should I do it?

Haven’t you always wanted to feel “less tired” or “have more energy” or just be able to “get more done”? Instead of pounding down diet Cokes or coffee for the extra energy, a little consistent cardio will do the trick!

Think of cardio as the type of exercise that causes your whole body to increase its oxygen consumption, not just a locally active muscle (strength training). Aerobic or “Cardio” exercises help improve Cardiorespiratory Fitness which is the ability of your body to transport and use oxygen. By adding cardio you will be able to perform regular daily activities with less fatigue. Who doesn’t WANT that?

Examples of “Cardio” include: brisk walking, running, bicycling, swimming, aerobics, and playing tennis, basketball or soccer.
When doing “cardio” one of the things you will notice right away (especially as you are increasing your intensity and giving it your all) is that your heart rate significantly increases as the muscles all over your body need more oxygen! Over time doing cardio exercises can create adaptations or “training effects” that result in a more proficient use of energy and increased in endurance….improvements to your Cardiorespiratory Fitness (strengthens your heart and lungs)!

Knowing your Target Heart Rate ZONE (between 50-85% of your THR) can help you maximize the benefits of your cardio workout by helping you keep your heart rate within the most productive range…not too little and not too much!
The American College of Sports Medicine (ACSM) recommends cardio exercise:
Five days a week: Do 30 minutes of moderately (50-60% of THR) intense cardio (walking)
Or
Three days a week: Do 20 minutes of vigorously intense (65-85% THR) cardio (running)

How do you calculate your THR zone? (It looks way more complicated than it is…actually it is easy to do the math yourself, but if you prefer you can use an on-line calculator)

The Karvonen Method of calculating your exercise heart rate is considered the “gold standard” whether you are an athlete or you are looking for weight loss and fitness improvement.
As we become fit, our heart becomes more efficient at pumping blood to the rest of the body. When resting, the number of beats per minute slows down. The Karvonen calculation takes this into consideration by introducing a number called the heart rate reserve into the equation — the difference between your maximal heart rate and your resting heart rate (HRmax – HRrest):

Target HR = (% Intensity) (HRmax - HRrest) + (HRrest)
• Resting Heart Rate (HRrest): You do this by counting your pulse for one minute while still in bed. (Get a watch with a second and have it by your bed.) Do this for 3 mornings and average the rates.
• Maximum heart rate (HRmax)= *206 – (.88 (age))

*This is the updated calculation is based on research done on 5437 women aged 35 and older, as most previous heart rate calculations were based on male only studies. This formula replaces the previous formula using 220- age which has been shown to be inaccurate.

Example: 40 year old female with a Resting Hear Rate (HRrest) of 65 has a Target Heart Rate Zone between: 118-155
• 206- (.88 (40))=171 (HRmax)
• .5 (171-65) +65 = 118
• .85(171-65) +65=155

CoolLime Cardio Tip: If you are able to sing during cardio…you aren’t working out hard enough. If you aren’t able to talk…you are working out too hard. Remember: Target Heart Rate (THR) is only an estimate and the calculation varies widely among individuals…you know your body better than anyone…listen to it!

Why do I need to work up a sweat with cardio…what’s really in it for me?

Improving your Cardio capacity will reduce your risk of heart disease. Studies have shown that higher levels of aerobic or cardiorespiratory fitness are associated with a lower rate of death from heart disease.

Mental and Physical Health Benefits of Cardio:
• Increase in exercise tolerance…exercise will get easier as you do it!
• Reduction in body weight…yeah!
• Reduction in blood pressure…potentially lessening your need for so many pills!
• Reduction in bad (LDL and total) cholesterol
• Increase in good (HDL) cholesterol
• Increase in insulin sensitivity…less likelihood of developing diabetes.
• Decrease in anxiety and depression and improved mood…seriously…who doesn’t need that?
• Improved sleep
• Increased interest in sex
• Stress relief
• Increased energy and stamina
• Reduced tiredness that can increase mental alertness

Think about this:
The American Heart Association elevated “physical inactivity” to the status of a major MODIFIABLE risk factor for heart disease. Modifiable, meaning…You can CHANGE it!

If you are living a CoolLime Life…you take responsibility for YOU! Your health, your decisions…the things you CAN CHANGE! Now consider the things that aren’t modifiable…like your genetics, age, etc. By Living a CoolLime Life you have chosen your life…what you WANT your life to be and what you are WILLING to do to make that happen!

Now you know the health and wellness benefits of dong cardio exercise, how much is suggested and how to measure your heart rate while you are doing it…but what about how to get started or how to incorporate it into your current activities?

3 Steps to Getting Started with Cardio:
FIRST…think about what you WANT and what you are WILLING to do to get it? (Be realistic! Set yourself up for success because each small step or success will give you motivation for more!)
• What is your goal for starting cardio?
• What is your current fitness level?
• How much time can you devote cardio exercise?
• What days of the week and time of day will work best for you?
• What distractions or obstacles might keep you from exercising?
• How can you reduce or eliminate the distractions?

Second…think about what types of cardio exercises will be best for you!
• What you like to do?
• Do you like indoor or outdoor activities?
• Are you more comfortable exercising alone, or would you prefer a group setting?

CoolLime Suggestions:
Outdoor activities: brisk walking, running, biking, hiking, skiing, aerobics.
Indoor activities: aerobics, spinning, stationary bike or treadmill (research cardio workout DVD’s and start sweating in your living room!)
Group/Individual: If you like group activities consider finding a local exercise group or if you prefer exercising alone, you may want to hire a personal trainer.

THIRD…schedule it…commit to it…DO it!
• Put it in your calendar like any other activity in your day. (Who doesn’t like checking things of their daily to-do list?)
• Tell a friend or family member your plans and ask them to support you! Just knowing someone will ASK you about it, is often enough incentive to keep at it!
• Get started! Remember, you will have good days and bad…keep going because you set a goal and the benefits are AMAZING!

LEARN: You know the benefits of cardio…not just for your physical health, but how it can benefit your mental health and improve your daily living!

CHOOSE: Think about your goals for adding cardio to your life…what you want and what actions are you willing to take to make that happen! Create a realistic plan to get started.

LIVE: Start living your CoolLime Life…TODAY!
CoolLime Bottom Line: While there some things in our lives we cannot change…INACTIVITY is one thing we can change! Go get you some cardio and REAP the benefits!

If you want to dig a little deeper…check out these references:
Exercise for Mental Health: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

The Affects of Exercise on Anxiety, Depression and Mood: http://www.ncbi.nlm.nih.gov/pubmed/15518309

Heart Rate Response to Exercise Stress Testing in Asymptomatic Women: http://circ.ahajournals.org/cgi/content/short/122/2/130

Physical Fitness and All Cause Mortality: http://jama.ama-assn.org/cgi/content/abstract/262/17/2395

Cardio Fitness levels among US adults 29-40: http://aje.oxfordjournals.org/content/171/4/426.abstract

Exercise and Cardiovascular Health: http://circ.ahajournals.org/cgi/content/full/107/1/e2

AHA and Physical Inactivity: http://www.americanheart.org/presenter.jhtml?identifier=4563