Posts tagged aerobic

800 Club Challenge

Get moving and try a new form of exercise!

Get moving and try a new form of exercise!

What is the 800 Club Challenge?

It is a fun way to challenge yourself for the month of July to increase your aerobic (or cardio) workout!

The current guidelines published by the ACSM (American College of Sports Medicine) suggests 30-60 min of moderate intensity exercise 3-5 days/week.

So, what are some cardio activities? It can consist of anything you enjoy doing that raises your heart rate for a period of time:

-brisk walking

-jogging or running

-cycling

-home workout videos

-group fitness classes such as Zumba, kickboxing, step or bosu classes

-cardio machines such as treadmills, stationary bikes, rowing machines, elliptical trainers etc.

-lap swimming

-water aerobics

-HIIT

-dancing

-active sports such as singles tennis, basketball, racquetball, soccer etc.

What does moderate intensity mean? This means on a scale of 1-10 (1 being sitting on your couch, 10 being working out so hard you may throw up) the majority of your aerobic workout should be down at a level 7. At this level you can talk, but need to take breaks to catch your breath. You are working hard and NOT on a leisurely stroll.

So, the 800 Club Challenge is a month long challenge in July in which you commit to 200 minutes of moderately intense exercise a week for a GRAND TOTAL of 800 minutes of aerobic exercise in one month!! This should consist of getting your heart rate up EVERYDAY in JULY. At least 3 days a week it should be a 45 minute aerobic workout. All 4 of the remaining days can be 15 minutes.

The 800 Club Challenge is a FREE challenge that I am facilitating online in a private Facebook group in which we can hold each other accountable, share new cardio ideas, encourage each other and have fun. You can do it as a family, a couple or individually…just DO IT! And invite your friends to do it too, because everything is more fun with friends!

How do you ‘sign up’? Email me or Facebook me and I will add you to the group!

I am looking forward to getting more aerobically fit this summer with you!

 

8 Benefits of Cardiovascular Activity

Biking at Dosewalips

Biking at Dosewalips

If you know me and have known me for awhile, you know that I love cardio. Sometimes this is cardio done in the gym only (I do like my controlled environment) and at other times it is outside only (bring on fresh air and variety). Many times it’s a combo of both. I can tend to go through extreme phases of never missing a particular style of group fitness class or logging in a certain number of running miles a week. Regardless of the form, I am a huge believer in cardiovascular training.

While you can’t balance out bad eating habits with cardio activity, here are some top benefits of a good, challenging and consistent cardio program.

  1. Aerobic (or cardio) exercise can INCREASE YOUR STAMINA. It may make you tired in the short term, but over the long term, you will notice a reduction in fatigue and more energy to do the things you love.
  2. STRENGTHEN YOUR HEART. By making your heart beat harder to increase the flow of blood to your body, your heart will become stronger and not need to beat as hard. It will become more efficient in pumping blood, which will improve blood flow to all parts of your body.
  3. BOOST YOUR MOOD. Moderate aerobic exercise can release endorphins which can help you cope with stress and make you feel more positive,
  4. SLEEP BETTER. Who doesn’t like or need this benefit! By doing a moderate intensity cardio program 3-4x/wk studies have shown that 54% fall asleep faster and 37% stay asleep longer.
  5. INCREASE BONE DENSITY.  Regular cardio over a period of 6 months can INCREASE bone density by 12%.
  6. INCREASE YOUR METABOLISM. Generally speaking, the more intense the cardio session, the more noticeable increase you will see in your metabolism. An increased metabolism can assist in an easier time losing weight or maintaining weight loss.
  7. ENCOURAGES  BRAIN GROWTH. Regular cardio activity improves attention, memory, accuracy as well as the rate at which you process information.
  8. HELP MANAGE CHRONIC CONDITIONS. Aerobic exercise may help to lower blood pressure and control blood sugar.

Regardless of your age, weight or athletic ability, cardiovascular activity is good for you. Starting today can help you feel better and enjoy life to it’s fullest.

 

SMART Goal Setting

Newsletter Sign Up!

Archives

Get Healthy

Fields marked with an * are required