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3 Exercise Components That Produce the Best Fitness Results – Part 2

When it comes to exercise; you can achieve the best results and be fit and healthy, when you include 3 exercise components in your fitness routine; resistance training, aerobic or cardiovascular exercise and flexibility or stretching. Of the 3 components, cardio is the most common, especially among women. But whether you’re a man or a woman, the American Heart Association recommends at least 30 minutes of exercise 5 or 6 days a week to maintain good cardiovascular health.

Studies have shown that for the general population even if you have to break 30 minutes into 5 or 10 minute blocks you will still receive positive health benefits. So lack of time is not an excuse and you can start a cardio program just by walking. Experts recommend 10,000 steps per day which equals 5 miles. Although it may seem like a lot, it can be done with a few simple changes in your daily routine. It’s a good idea to invest in a pedometer to see how many steps you’re actually taking. To reach that 10,000 step mark try these simple tips and watch your steps increase: park behind the car park, instead of using the drive-thru get out of your car and go inside, always take the stairs, if possible walk to a colleague’s office instead of delivering text or email and go for a brisk walk at lunchtime!

If you’re more of an exerciser try varying the intensity of your cardio throughout the week. I like to divide my cardio workouts into light, moderate and high intensity days to avoid fatigue and overtraining. Light cardio intensity is great when you want to do cardio right after a strength training session. Otherwise, for maximum benefit alternate moderate and high intensity days with your strength training days. Vary the intensity with this cardiovascular activity;

1. High Intensity Cardio – up to 45 minutes

Intervals of intense work alternated with recovery intervals using any type of cardio exercise (eg: sprint for 1 minute then walk or jog for 2 minutes)

2. Moderate Intensity Cardio – 45 to 60 minutes

Activities such as general exercise classes, running, treadmill, elliptical, bicycle

3. Light Intensity Cardio – 30 to 90 minutes

Activities such as walking, easy jogging, yoga, Pilates

To ensure you receive the maximum benefit from your cardiovascular training it is a good idea to vary your routine, intensity and equipment! Try it for a month and you will be amazed at the results! Of course always start each session with an 8 to 10 minute warm up and end with a full body stretch and cool down!

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