Welcome to my cardio resource page. Cardio exercise may be one of the most beneficial things you can do for your health. Cardiovascular (Cardio) exercise is defined as “physical exercise that increases the rate at which your heart works.” Your heart is a muscle. Just like all of the other muscles in our body, your heart benefits from strengthening exercises. Cardio exercise is the strength training workout for your heart.
Benefits
- Strengthens and improves the condition of your heart.
- Increases your metabolism and the number of calories that are burned.
- Boosts hormone production, which can improve your mood, reduce stress, decrease depression, give you more energy and help with hormonal imbalances.
- Improves the quality of your sleep.
- Helps prevent and manage high blood pressure and diabetes.
- Reduces muscle pain and arthritis pain by stimulating blood flow through movement.
- Helps control your appetite.
Recommended Amount
Physical Activity Guidelines issued by the U.S. Department of Health and Human Services recommends at least 150 minutes per week of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity.
I would love to help you develop a cardio routine! Email me at rebecca@vitalitytransformations.com or schedule a time for us to chat.
Determining your Cardiorespiratory Goals
| Aerobic-base Training | Aerobic-efficiency Training | Anaerobic-endurance Training | Anaerobic-power Training |
| – For someone just beginning a cardio routine -Focus on beginning a cardio routine -Steady state exercise in Zone 1 -RPE 3-4 -Gradually build up to 20-30 minutes of steady state cardio most days of the week. | -For someone looking to improve their cardio routine and take it to a new level. -Focus on increasing the duration and introduce intervals -Introduce intervals in Zone 2 -RPE 3-4 with intervals of 5-6 -May stay in this stage and progress by shortening the work to recovery intervals. | -For competitive and non-competitive athletes looking to improve their game. -Focus on endurance performing goals, (marathon running, etc.) -Intervals of Zone 2 and 3 but most of the time spent in Zone 1 -RPE 3-4 most of the time with intervals of 5-6 and 7-8 | -For highly competitive athletes focused on improving their performance. -Focus on improving anaerobic power ( high power sports, competitive athletes, etc.) -Intervals of Zone 1, 2 and 3 with very high intensity in Zone 3 RPE more time spent in 8-10 |
Workouts
Walking Workout
This workout is a great way to get moving. Begin at a moderate pace and increase your pace as you go. By adding the intervals you increase the amount of..
Power Circuit EMOM Workout
Here is a power cardio/strength workout you can do at home. EMOM stands for Every Minute on the Minute and the goal is to complete all of the repetitions in..