When we talk fitness, we generally refer to three key components — resistance training, clean eating and cardiovascular training. These are our “holy trinity” when it comes to leading a healthy lifestyle. Today, let’s break down that third component — cardio.
You don’t have to spend two hours on the treadmill at a time to get adequate cardiovascular training. A good 20 minutes of non-stop cardio at least five days a week is sufficient. You can do high intensity sessions, low intensity steady state — like walking on a treadmill, or you can do a faster paced run. It’s totally up to you. The key is that you get moving and get your heart rate elevated. We all know that the heart is a muscle, so it’s important to work it.
Try any of these suggestions below, and you’ll get in an excellent, heart-healthy cardio session. Do it five days a week, and you’re on your way to truly living the Boldly Fit Life!!
- Incline treadmill walk – 20 minutes, 3.0 pace, 8-10 incline
- Treadmill interval – 5 minute warmup walk, 15 minute interval – 1 minute run/1 minute walk
- Elliptical – 20 minutes (up that resistance)
- Brisk walk outside – 20 minutes
- 20 minute HIIT session – 30 seconds on/30 seconds rest repeat sequence four times — burpees, squat jumps, pushups, mountain climbers, bear crawls
Pick your style and get it in!