Exercise: Get Your Cardio On … Correctly

The latest Gym Bro pseudo-science has 2 schools of thought: One, is to do no cardiovascular (aerobic) training at all, it is unnecessary for fitness and fat loss; second, is to only use high-intensity interval training (HIIT) for cardiovascular fitness. Both of these schools fail. Cardiovascular endurance is one of the main components of fitness, as discussed here last week. However, cardio training should be performed correctly for maximum benefit. Read this article for tips to improve your aerobic training.

https://www.acefitness.org/education-and-resources/lifestyle/blog/3701/4-cardio-training-mistakes-to-avoid

Getting Your Fit On

The 5 main components of fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Too many Gym Bro scientists out there—who have little or no fitness training or education—try to convince the masses that cardiovascular training is not necessary. Their fix for all fitness goals is “lift more, lift heavier.” And they are wrong. Check out this link for a brief summary of the benefits of including cardio in your fitness program.

https://letlerfit.wordpress.com/2018/10/23/do-your-cardio/

Exercise: Running Fitness

Healthy running (jogging) requires exercise to condition the posterior chain—the lower back, gluteals, hamstrings, calves. If you are beginning a running program, consider including in your conditioning plan the 6 basic exercies in this link. PLEASE CONSULT YOUR DOCTOR BEFORE BEGINNING ANY NEW EXERCISE PROGRAM.

https://www.runnersworld.com/beginner/a20780292/the-six-best-exercises-for-new-runners

Exercise: Condition The Core … From The Back

Exercise is medicine. And relief for certain ailments can come from unusual, seemingly unconnected exercise movements. However, the back—especially the lower back—is part of the body’s core. It is often neglected as part of core conditioning, though. Visit this link for a review of exercise movements which strengthen the back and, ultimately, the core.

https://www.acefitness.org/education-and-resources/professional/expert-articles/3092/5-stomach-flattening-exercises-that-reduce-low-back-pain

Aerobic Exercise: How Much Is Enough?

Current physical activity guidelines prescribe at least 150 minutes per week of moderate aerobic activity or 75 minutes of vigorous aerobic activity. And at least 2 days per week of resistance (weight-bearing) training. Read the brief linked article below for details.

https://www.nutritionaction.com/daily/exercise-for-health/what-exercise-can-do-for-your-heart/

Exercise: Your Introduction To The Gym

Always—and for everyone—the hardest part of beginning a fitness journey is walking through those gym doors the first time. But remember … everyone inside there had to cross that same threshold their first time, too. Follow this link for a host of other tips to help you through your first several visits, including some basic workouts with which to begin. PLEASE CONSULT YOUR DOCTOR BEFORE STARTING A NEW EXERCISE PROGRAM.

https://www.livestrong.com/article/13713687-need-a-beginner-workout-how-to-start-working-out-at-the-gym/