Want an exercise that boosts your mood, improves heart function and cuts your cancer risk? The miracle workout is cardio, in whatever heart-pumping form you prefer. Read on to learn how it can help you…
Cardiovascular exercise is essential to any exercise program, says the American Council on Exercise (ACE). That’s true whether you want to get fit, stay healthy, lose weight, lower cholesterol, or prevent a variety of other diseases and disorders.
How does it work? When you move your body vigorously, you increase your heart rate. Over time, that improves your body’s ability to use oxygen. It also burns calories, builds muscle tone and transports more oxygen to your brain.
Why Do Cardio?
Here’s how cardio benefits your health.
Weight loss: People who did two hours of cardio a week along with resistance training decreased their diastolic blood pressure and lost an average of 4 pounds, a 2011 Duke University study found.
Reduced heart risks: Older adults who did cardio more than once a week were 40% less likely to have a silent stroke, according to a joint study from Columbia University and the University of Miami.
And elderly exercisers who did cardio six to seven times a week throughout their adulthood had more healthy heart muscle than young, sedentary people, according to a 2011 presentation to the American College of Cardiology.
Reduced cancer risk: Men who exercised an hour a day, six days a week, for a year, decreased the amount of cellular proliferation in the areas of the colon most vulnerable to cancer, according to a 2006 study by the Fred Hutchinson Cancer Research Center in Seattle.
Migraine relief: Aerobic exercise on a stationary bike for 40 minutes, three times a week, worked as well as relaxation therapy or the anti-epileptic drug topiramate in preventing migraines, according to a 2011 Swedish study. The bike workout reduced attacks by 75%.
Mental well-being: Middle-aged women who ran on a treadmill at moderate intensity for 30 minutes reported having more energy and greater feelings of psychological well-being, a 2011 Penn State University study found.
Chronic pain relief: Women who exercised at least two hours a week were 8% less likely to develop lower back pain than women who didn’t, and 9% less likely to develop neck and shoulder pain, according to a
2011 Norwegian study.
Get Equipped
Before you start your cardio workout, these basic tools will help you perform at your best.
Shoes: The type of exercise dictates the shoes you’ll need. Runners need knobby-soled shoes for forward-motion stability. For cross-training and most sports in which you move from side to side, such as tennis, you need a flat-soled shoe with good lateral support.
Sports bra: Bouncing breasts are a major exercise deterrent: One in two women complains of breast pain during exercise, according to a 2007 study by the University of Portsmouth, England.
Encapsulation bras hold each breast separately, rather than pressing them to your chest, as compression bras do. Even better? A bra that encapsulates and compresses.
Heart rate monitor: Enter your information into the device – height, weight, age – then strap on the chest transmitter. The display will show how many calories you’re burning.
“It’s an essential training tool that helps measure your intensity through your heart rate’s response to exercise,” says Robin Rutherford, an ACE-certified personal trainer with Whole Body Fitness in Newport Beach, Calif.
Use our target heart rate calculator to find out what heart rate is most beneficial to you during exercise.
Pedometer: An inexpensive, basic-model pedometer can record your steps.
“Aim for 10,000 steps a day,” says Lifescript fitness expert Joel Marion, author of The Cheat to Lose Diet (Three Rivers Press). “That’s the equivalent of walking 5 miles.”
Phone Apps:
RunKeeper: This free app uses your smart phone's global positioning system (GPS) to track your running route on a map and monitor activity. It tracks distance, time, pace and speed, as well as calories burned. Available for iPhone and Android.
Endomondo: Similar to other running apps, the free Endomondo Sports Tracker uses your phone's GPS to monitor activity in your favorite sport, whether running, biking, hiking, skiing, kayaking or walking. It plays music and lets you plan routes in Google Maps. You can get audio feedback on your performance, and friends can instant-message real-time pep talks to keep you moving. It also
keeps a history of runs and lets you compete with others. Available on iPhone.
Get Started
Choose a cardio workout that you enjoy – that way you’ll be more likely to stick with it, experts say. Here are some tips from the American Council on Exercise (ACE) on beginning a cardio program.
Increase exercise level gradually.
If you haven't exercised in a while, get your doctor's OK and find out what to avoid, especially if you have a chronic condition, such as heart disease, diabetes or arthritis.
At the very least, complete the Physical Activity Readiness Questionnaire (PAR-Q), an easy way to determine your physical readiness for exercise.
Go easy in the beginning. Do what you can and steadily increase time, frequency and intensity – in that order – increasing total weekly time by no more than 10% per week. As your fitness level improves, aim for 30 minutes, 5 days a week.
Be patient – regular exercise pays off, but too much too soon can lead to exhaustion or injury.
Warm up before your workout.
“Nobody would walk out the door and start sprinting,” says Marilyn Moffat, P.T., Ph.D., professor of physical therapy at New York University and co-author of The American Physical Therapy Association's Book of Body Maintenance (Henry Holt and Co.). “You walk, then jog, then run.”
It helps to transition from rest to movement by gradually increasing body temperature, heart rate and blood pressure to support the physical challenges of the workout. A proper warm-up also helps reduce post-exercise muscle stiffness and improves exercise performance.
Five to 10 minutes is usually plenty for a cardio warm-up, Moffat says.
Pace yourself.
Do the talk test: If you can talk comfortably – or slightly uncomfortably – you’re exercising at the right intensity.
You should be able to sing during a low-intensity workout (such as walking).
You should be able to talk comfortably during a moderate-intensity workout (such as jogging).
During a high-intensity workout (such as running), you should barely be able to talk.
Cool down gradually.
After a workout, keep your feet moving for 5-10 minutes.
“[Cooling down] prevents pooling of blood in the lower extremities,” Moffat says. That can cause your blood pressure to drop and even affect normal heart rhythm.
Do cardio regularly throughout the week.
Consistent exercise makes a difference in preventing serious health issues, according to an 18-year study of nearly 70,000 women. Compared with inactive subjects, those who exercised two hours a week had reduced risk of exercise-related sudden cardiac death, and those who exercised 4 or more hours a week had a 59% decreased risk of
sudden cardiac death.
Cardio Equipment
ACE recommends the following popular cardio equipment:
Treadmill: A 1996 study cited the treadmill as an optimal cardio choice when measuring energy use at various intensity levels.
Stationary bike: Exercise bikes, both recumbent and upright, are less stressful on the joints than other cardio equipment options. Recumbent bikes provide added back support for those with low back pain, as well as those new to cycling.
Elliptical trainer: These can serve as low-impact alternatives to treadmills for those with previous knee or leg injuries, as well as those new to exercise. If possible, choose an elliptical with an upper-body component to work the arms and increase the number of calories burned.
Stair climber: Though stair climbers and step mills can provide a great workout, they may take time to build up your endurance, so focus on gradually increasing the duration of your sessions. If you have knee pain or a previous knee or leg injury – or if your knees
start to hurt when you exercise – choose a lower-impact option.
Play It Safe
Before starting any cardio program, consult your doctor – especially if you have a chronic disease or history of stroke, cancer or other conditions.
Here are cardio workout tips for people with the following medical problems:
Heart disease: Cardio workouts are a great way to improve heart function. But too-rigorous exercise can trigger irregular heart rhythms, chest pain, dizziness and shortness of breath. Plus, many cardiac patients are out of shape, putting them at further risk for injuries. Before you start an exercise program, consult with a cardiologist to assess your heart’s health.
Fibromyalgia: When you start to exercise, symptoms may worsen before they get better, says Jacob Teitelbaum, M.D., a fibromyalgia expert who has the disorder.
"The pain from tight muscles, along with the fatigue, may initially make you hesitant to exercise,” he says.
Begin with a walking program (start with as few as 3 minutes). Work up to 45 to 60 minutes of daily walking. Then add an easy weight-lifting program, Teitelbaum advises.
Increase repetition in short cycles of 2-3 sets, 5-10 reps, and slowly increase weights (heaviness depends on your fitness level) as you grow stronger.
Asthma: Exercise will improve lung function and strengthen your breathing muscles.
But it can also trigger “symptoms of wheezing, a feeling of tightness in the chest and shortness of breath,” says Marjorie Slankard, M.D., clinical professor of medicine at Columbia University College of Physicians & Surgeons and director of the Allergy Clinic at Columbia Doctors Eastside.
Do stop-and-go exercises, including sports such as tennis or swimming, which trigger fewer asthma symptoms than long-endurance exercises, she advises.
You may also want to use a bronchodilator 15 minutes before working
out to open airways and ease or prevent symptoms, Slankard says.
Avoid Injuries
Take these steps to reduce risk of cardio-related sports injuries:
Get in shape for sports – don’t do a sport just to get in shape: “Athletes condition themselves specifically for the sport,” Moffat says.
By contrast, weekend warriors challenge their bodies with little preparation, “which can lead to injuries, aches and pains,” she says.
Hydrate: You can lose 1 to 2 liters of sweat per hour in high-temperature conditions. And cold temperatures trigger your body to increase urine output, which can also cause dehydration. Drink plenty of water or a sports drink with electrolytes, such as Gatorade, if you’re going to be exercising or exposed to high temperatures for more than 90 minutes.
Specific Injuries
Your cardio workout may cause the following common injuries. Here’s how to treat them:
Ankle sprain: Immediately practice P.R.I.C.E. -- Protection, Rest, Ice, Compression, Elevation. Use a bandage, brace or crutches when necessary, but don’t use any of them as an excuse to keep playing on an injury. This will only increase the time it takes to heal.
Runner’s knee: Patellofemoral pain syndrome, or runner’s knee, is often caused by repetitive stress to the knee joint, muscle weakness or tightness or dropped arches (flat feet). It can be caused by other exercises, not just running. For treatment, rest or decrease the intensity of your runs or workouts. Wear shoes with proper arch support and consider being professionally fitted at your local running store. You’ll aggravate runner’s knee by sitting with knees bent for long periods, running downhill or walking down stairs.
IT Band Syndrome (ITBS): The IT (iliotibial) band of connective tissue and muscle runs along the outer upper thigh down to the knee. When it’s too tight, it pulls painfully on its insertion point near the knee. Sometimes you’ll even feel pain at the band’s attachment point on the upper thigh. A too-tight IT band is a common cause of runner’s knees. It's common in athletes who jump a lot or do repetitive squatting. Because it’s a repetitive-use injury, it’ll heal only with rest.
Shin splints: To soothe the inflammation and pain along the inner part of the lower leg (tibia), try an ice cup. Fill a small paper cup with water and freeze it. Once frozen, peel back a couple inches of paper from the rim. Holding the base, rub the ice up and down your shin for 20 minutes. As it melts, the ice will conform to your shin and provide spot-on relief. Keep off your legs until the pain disappears. To prevent further injury, don’t run too hard, too fast. When you’re ready to go out again, choose a soft running surface, such as a track or grass − no bone-jarring concrete or pavement.
Knee pain or ACL sprain: The ACL (anterior cruciate ligament) is a main supportive connective tissue in the knee. Sudden pivots cause the knee joint to twist and yank on the ligament. An ACL
injury is always serious. See a doctor right away.
Pick Up the Pace
Here are some tips to safely increase the intensity of your cardio workouts:
Try mini-workouts: Exercising for 10 minutes, three times a day, is just as effective as a continuous 30-minute workout, according to ACE. You do need to work harder, however. Rev your heart rate with intervals, plyometrics (explosive movements such as jumping) and a variety of exercises, says Kelli Calabrese, an ACE-certified personal trainer and exercise specialist near Dallas.
Add random intervals: Interval training – alternating strenuous exercise with moderate rest periods – burns more fat, builds more muscle and boosts metabolism more than other types of exercise.
You may get even better results with a method called fartlek training (fartlek is Swedish for “speed play”), in which you randomly vary your walking, running or cycling routine.
For example, “If you’re walking by yourself or with a partner, pick out an object like a mailbox and jog or run to it, then return to your regular pace,” suggests Pete McCall, an exercise physiologist with the San Diego-based American Council on Exercise (ACE).
Run on sand: Your body has to work harder to run on sand than on a hard, flat surface. Every time you take a step and then push off the
shifting sand, your foot slips back.
Spice Things Up
Variety is the key to success in any cardio program, says Cory Bank, Ph.D., a peak-performance coach and professor of psychology at Philadelphia College of Osteopathic Medicine.
The burnout can be psychological too, he says. Not only will you get bored with the same old moves, you’ll also experience less of a boost from the brain’s natural “feel-good” chemicals, such as serotonin and endorphins, that exercise provides.
To stay motivated, change your workout routine, when and where you exercise – any variables you can control, Bank suggests.
Here are some variations to try:
Smartphone options: Download energizing music to your iPod or iPhone or add new toys: a pedometer, calorie counter or GPS movement tracker. All can jump-start your motivation, says San Diego fitness instructor Jessica Matthews, ACE’s certification director.
Schoolyard games: Try hula hoop, hopscotch, jump rope or dodgeball.
Team sports: Having structured practices and games (adult leagues in many sports are plentiful) will keep your exercise schedule busy and consistent. Because your fitness and skill levels contribute to a team’s success, you might push yourself harder.
Belly dancing: Performing hip rolls, figure eights and snake arms will firm up your whole body; synchronized arm and hip movements require steady concentration.
Boot camps: Outdoor obstacle courses with personal trainers offer a fun and challenging way for large groups of people to exercise together and improve their fitness. Most cost about $10 to $20 a session. Marathons and triathlons: Training for a 5K (3.1-mile) run can be a great goal and challenge. Work up to a 10K (6.1
miles), half-marathon (13.1 miles) or triathlon.
Also to consider: a sprint triathlon (0.5-mile swim, 12-mile bike ride and 3.1-mile run), which is roughly half the distance of a full triathlon.
Group running: You might get more benefits from running in a crowd. One animal study showed that rats that run in isolation didn’t produce as many new brain neurons and exhibited higher levels of stress than those that run in groups:
Backwards running: This works different muscles than forward-running, and it can also strengthen hips, legs, core and abs. Of course, you shouldn’t do this where you could run into anything.
Barefoot running: Some runners now choose to run barefoot, claiming it strengthens the foot and body mechanics and prevents common running injuries. Plus, by compensating for the lack of cushioning provided by shoes, barefoot runners tend to land on the pavement more softly. Several manufacturers now make shoes that protect your feet while replicating the experience of running barefoot.
Is Your Workout Routine Working For You?
While a workout may be perfect for one person, it may not be good for another.
No comments:
Post a Comment