Cardio. The dreaded C-word when it comes to fitness. Doing cardio is like going to the dentist.. You know you need to, but you never want to.. and usually you feel better afterwards, but let’s face it, DURING–it sucks. Doing cardio is like someone giving you ten dollars for allowing them to punch you square in the gut. You can’t breathe, you roll around in pain and agony, but in the end, you’re rewarded.
Cardio comes in many forms and routines. When most people think of cardio they immediately think of the strip of darkness and sadness that consume half of most gyms–The stationary bikes, ellipticals, treadmills, and other boring devices of torture used to elevate your heart rate. Oh the monotony of running in place, biking to no where, walking up stairs while staying on the exact same level.
But in reality, this does not have to be where it begins. You do not have to succumb to running like a gerbil on a hamster wheel to stay in shape. I have found the best way to actually enjoy cardio is to continually mix it up! Perform different exercises for different reps or rounds. Pair different exercises together. The more the merrier! It gets your mind off of how much you actually hate exercise when you are constantly changing exercises and counting reps!
Let’s design a new cardio program for you. Continue reading
Wednesday–half way through your work week–you’re almost there! What’s one way of helping you energize and push through your hump day? A high intensity interval workout! I always feel extremely energized and motivated after completing a good HIIT workout. This week we will perform each exercise for a total of 1 minute, then rest for 30 seconds. Move on to next exercise once finished with the rest, complete the cycle 1-3 times through!! Rest for 1:30 between the three cycles if needed!! Each cycle should take 9:00 minutes total with rest.
1:00 on, 0:30 rest
- Tuck Jumps
- Goblet Squats (with med ball, dumbell, or kettlebell —weight as heavy or light as you wish)
- Mountain Climbers
If this is too intense for you, feel free to scale down to a 1:1 rest, either work 0:30 and rest 0:30 or work 1:00 and rest for 1:00. That will allow yourself more recovery time. Listen to your body, you know it best! Hope you enjoy this one! It is a burner. Embrace the burn and sweat. You’ll feel great after the suck! Plus, HIIT workouts are great fat burners 🙂 Get After it! Any workouts or questions that you have and would like me to post or include in future blog posts– please comment below!! I love the feedback! 🙂
Fasted cardio is exactly what it sounds like– doing a cardio workout in a fasted, or unfed, state. Usually this is done after waking up before consuming ANYTHING prior to training– no food or drink other than water–this includes
BCAAS and preworkouts. The theory behind fasted cardio is: you are completing physical activity when your body has received no fuel from food–so the fuel for your workouts will come from what your body already has stored. What does your body have stored? Fat, oh that glorious fat!
How your body uses that fat? While in a fasted state your insulin level is low– insulin decreases the breakdown of fatty acids, therefore when your insulin levels are low, your body use more fat for energy¹. So, on the other hand, in fed cardio, after you eat a meal your insulin levels rise, this shuts down the fat breakdown and uses the energy from the food consumed for your workout.
Physiologically this all sounds good, fasted exercise must be the way to go, right?! So I did some research. The two research articles I found have the same result. Continue reading