Tag Archives: Cardio

May 3, 2021

DIET VS EXERCISE #4: HEART HEALTH.

Whatever your exercise goals, keeping your heart strong and healthy has to be top of the list. Here are some of the benefits that working out and eating well have on your heart health.

There are 2.3 million people in the UK living with heart disease. The good news is that many of the big risk factors – high blood pressure, raised LDL cholesterol and a waste height ratio above 0.5 – are under your control.

The dietary protocols are fairly predictable: more fibre-rich whole foods, less processed meat and refined carbs. Keep in mind that diet that are high in sugar can increase the synthesis of LDL cholesterol.

In terms of exercise, cardio is king. And ‘cardio’ it doesn’t just mean a narrow choice between running, jogging and plodding: fast-paced dumbbell circuits and bodyweight drills count too.

The decider:
It’s a tie

October 3, 2016

REASONS TO WALK #9.

Walking_uphill

4
After this many minutes, ramp up your intensity for 30 seconds – go uphill or increase your speed. Repeat for 30 minutes as this will give you the same cardio benefits as 90 minutes of steady moderate exercise.

August 3, 2015

EXERCISE OF THE MONTH: AUGUST.

Skipping

INVISIBLE SKIPPING

Benefits:
Want the benefits of a great cardio move that will get your heart pumping, but don’t have the space for traditional skipping? Then forget the rope and just continue to rotate those arms while you’re jumping.

How to do it:

  • Stand with your feet close together, hands by your side.
  • As you begin jumping rotate your arms in a forward motion, as if the rope is in your hands.
  • Keep the arms going in big circles and make sure they don’t relax as you get more tired.
  • Try doing 3 intervals of 20 seconds, with a 10 second rest period in between. As you progress, you can increase the number of sets and/or time interval.
January 2, 2015

EXERCISE OF THE MONTH: JANUARY.

January

SQUAT JACKS

Benefits:
By adding a bend of the knees to a standard jumping jack, this all time favourite move becomes a tough leg and bum booster. It makes great cardio exercise too, which is great for burning off any Christmas indulgence!

How to do it:

  • Stand with your feet close together, hands touching the sides of your head, and lower down into a narrow squat so that your weight shifts back to your heels.
  • Staying low, push off your heels and jump your feet wide, landing in a wide squat position. Lift and jump back to the start position. Continue jumping your feet out and in with a squat as fast as you can.
  • Try doing 3 intervals of 20 seconds, with a 10 second rest period in between. As you progress, you can increase the number of sets and/or time interval.
October 17, 2014

SHOULD YOU DO CARDIO AND WEIGHTS ON DIFFERENT DAYS?

Lose_Fat_1

If you’re going all out, keep workouts separate, because whichever comes second will certainly suffer.

But if you can work out only a few days a week and want to max your calorie burn, pair them up and do cardio first.

A study found that running before lifting weights resulted in a slightly higher afterburn effect on your metabolism than lifting weights and then running does.

Alternatively, do a mash-up circuit of both strength exercises and cardio.