Top 5 Cardio "Modes"

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It's the New Year and time for the new you! You're all signed up at the newest, fanciest gym in town and you're ready to go! You walk into the cardio section for the first time and see rows and rows of machines. There's the elliptical, the Cybex Arc Trainer, the dreadmill, the endless stairs, and the bazookalwhits (kidding, that's not a cardio machine)!

With all these options, what do you do? Which "mode" of cardiovascular training is best for you?


What is a "Mode"?

First, let's define "mode." Mode is simply what activity you are doing. Examples of modes include, running, swimming, biking, etcetera.


So What Are the Top 5 Modes for Cardio?


1.) Treadmill

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Whether you're new to formal exercise or an experienced athlete, nothing is more versatile than the treadmill! Want to run a 5k or 10k someday? Done! Just want to stay active and wake up while watching the morning news? The treadmill works wonders!

Want less impact? You can get many of the same benefits as jogging or running by simply increasing the incline while walking. What matters is your heart rate! For more information about heart rate training, check out "What Should My Heart Rate Be During Cardio?" Given the side rails are sturdy enough, you can even shut the treadmill off and simply push the tread! It's very low impact and will definitely get your heart rate up in the effective zone. Check the "honorable mentions" below.


2.) Elliptical / Cross-Trainer

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Don't like the treadmill? No problem! The elliptical is another great option! Because it uses almost every muscle in your body, it increases your heart rate without any one muscle burning from lactic acid. For example, your quads developing a burning sensation on a recumbent bike.

Another great benefit is that ellipticals are low impact so you can get the benefits of heart rate training while saving your joints!


3.) Rower

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If you want the biggest bang-for-your-buck, the rower will serve you well! The first minute you'll think, "this is pretty fun!" After two minutes you'll think, "okay, this is getting tough but I can still handle it." By the third minute you'll be thinking "wow!"

Again, because the rower uses many of the body's largest muscles, you can easily get your heart rate up into the effective range and burn plenty of calories!

The BIGGEST consideration when rowing is form! Even though it may not seem like it, rowing is a skilled movement! It takes some coordination and getting used to, but once you have the form down, you can achieve a high level of conditioning and fitness! Make sure you don't slouch. No rounding of the back! Instead, think tall! Also, as you pull the handle back, scrunch up your back like you're trying to crack a walnut between your shoulder blades. For the safest, best results, find a qualified, educated coach or trainer and have them show you how to do it. YouTube is NOT enough! Without a qualified coach or trainer checking and correcting your form, it's difficult to know if you're doing it right. It may feel right but be a little off. That includes experienced exercisers!


4.) Classes/Sports

Our very own FitChurch!

There's something special about being in a group of people who love to have fun and challenge each other! If you like being with friends and competing or just not realizing you're getting a great workout, join a class. You can also join recreational sports leagues. Everything from boxing to Zumba or a soccer league. You can also join a bootcamp or do fast-paced circuit training!

I can't tell you how many people just want to box when they come in for a session! It gets aggression out and gets the heart rate up while having fun! If you're reading this, yes, we will mix in more boxing!


5.) PLAY!

Just play! Seriously! When did we go from being active kids climbing trees and playing tag with our friends to adults who think play is just for kids? Trix aren't just for kids! Granted, our play may look a little different than our little ones' but we can still play. Go for a hike! Ride a bike! Make snow angels! Have a splash fight in the pool! Sometimes it's good to just throw out the heart rate monitor and HAVE FUN!


Honorable Mention
 
The Sled

Oh... the sled! The ever intimidating yet aggression releasing sled! You see Crossfitters and athletes pushing and pulling it, collapsing into a heap after rounds of sprints. But fear not! This is one of the simplest, yet most effective tools that can be used for every level of fitness! It can be low impact and add just enough resistance to your walk to strengthen your buns and thighs while burning fat and improving heart health. If more facilities had a sled, it would be number 1!

Don't have a sled? No problem! Simply turn the treadmill off, grab a hold of the side rails, and push the tread yourself!


How to Perform the Sled Push on a Treadmill 

 

The Gist

When choosing your mode of cardiovascular exercise, make sure it's doable, uses many different muscles (especially the legs), and is FUN!


If you like the information we provide at FitChurch, please share! Be a health evangelist and spread the gospel!


Love God, love people!

-Chris

Considerations When You First Start Exercising

It's the start of the New Year and you're all excited to start exercising! But where do you start? What do you do? What don't you do?


1.) Resistance or Cardio?

The answer... both! Resistance training will help improve muscle tone (strength), posture, and bone density while cardio will help burn calories and develop the systems in your body that give you energy and STAMINA! Without resistance training, you don't get much stronger and therefore you won't tone. Without cardio, you don't get much more stamina and you won't burn the calories needed to drop fat.


2.) What Diet Should I Follow?

NONE! A diet has the mindset that there is an end. Instead, simply make minor habit changes that you can sustain over time. Following these principles alone will get you very far:

     - Keep calories in the right range
     - Eat 10 - 30 grams of protein with each meal
     - Eat every 3-4 hours
     - Eat some vegetables at each meal (about the size of your fist)

Using tracking apps like MyFitnessPal can help keep calories in check. They will also give you a calorie range based on your age, gender, weight, activity level, and goals. Divy up the calories however you like. At this point, don't worry about minute details, just eat every 3-4 hours and make sure your calories end up in the right range at the end of the day.


3.) Start Small Then Progress

 
Being a trainer, I see this all the time. We start exercising, go all out, and never leave room to progress. In the beginning, you will make progress with 1-2 sets of a simple resistance circuit and 20 minutes of cardio 3 times per week.

If you try to do everything at once from the get-go, you will have no room to progress. Start small and increase little by little.

Here's a great starting place:

     After 5 minutes of walking on treadmill, perform 1-2 rounds with 1-2 minutes rest between rounds

     1.) 2 minute walk on treadmill
     2.) 10 bodyweight squats (sit in a chair and stand up)
     3.) 2 minute walk on treadmill
     4.) 5 push ups (on knees or toes, try to balance on your hands and go down as far as you can under control)
     5.) 2 minute walk on treadmill
     6.) 10 crunches
     7.) 2 minute walk on treadmill
     8.) 10 cobras (lay on stomach with arms by sides, lift chest and squeeze upper back like you're cracking a walnut between your shoulder blades)
     9.) 2 minute walk on treadmill

From here, add 1 repetition to each exercise and 10 seconds to each treadmill walk per week. For example, week 1 you'll do 10 bodyweight squats and 2 minutes of walking on the treadmill. The following week, you'll do 11 squats and 2 minutes 10 seconds of walking on the treadmill. By the end of 3 months you'll be performing 22 squats and 4 minutes of walking.

Do this workout 3 times per week separated by 1 day of rest. For example, Monday, Wednesday, and Friday. Allot about 30-40 minutes per session.

Customize your cardio, if you don't like the treadmill, do the elliptical, walk up and down a hill, do 2 minutes on the bike... whatever gets your heart rate and breathing up.

Whatever you do, start with something you can sustain and progress from there. If God won't give you more than you can handle, why would you?


4.) Seek a Coach

Sometimes we need help. Even though I am a personal trainer and going to school with the goal of being a physical therapist, I still hired a coach! There's no shame in asking for help.

Here are some of the benefits of having a coach:

- You don't have to get a bachelor's degree to know what you're doing (that's what your coach is for).
- There's someone to keep you accountable. Even if you know what to do, it helps to have someone in your corner.
- They'll show you how to do things correctly.
- Your coach will keep you focused on what matters.
- Your coach will help weed out all the myths and junk in the fitness industry.
- You'll have support from someone who knows how to get results.
- Your coach can customize your plan on the fly. Sometimes plans change in life and you need your exercise and nutrition plan to change with you.

Don't forget God is in your corner too!

"Trust in the Lord with all your heart and lean not on your own understanding" (Proverbs 3:5 NIV)

"Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God." (Philippians 4:6 NIV) 

The Gist
 
When you're first starting, keep it simple and don't become overwhelmed. Always ask yourself, can I maintain this? Start with what fits into your life and progress from there adding little bits at a time. And don't be afraid to ask for help!


If you like this article, please share it with those around you and help them honor God be taking care of the body He gave them!


Love God, love people.

- Chris