Monday Workout

Today on Monday workout I'm going to talk about the benefits of cardio workouts.

When we do a cardio workout what do you notice about your body?  You are moving your arms and legs, as well as your hips, back and abs.  With aerobic (cardio) exercise we use large muscle groups.  These muscles get stronger with movement.  Your heart rate increases which increases blood flow to those large muscles, giving them the fuel and oxygen they need to function well.

The benefits of aerobic exercise are many but here are a few of the major benefits of including this type of exercise in your weekly routine.

- helps you to burn off excess fat and maintain weight with a healthy eating plan
- helps to increase stamina and reduces fatigue.
- helps to increase your immune system which helps fighting off illness
- helps reduce the risk of heart disease
- helps with chronic conditions like high blood pressure, coronary artery disease and blood sugar
- helps to boost your mood and helps with depression
- helps you to stay active and independent as you age
- helps you live longer
- helps you to reduce stress
- helps to improve sleep and brain function
- helps with bone strength (you need cardio and weight training to help with osteoporosis and arthritis)

As you can see there are many benefits to aerobic/cardiovascular exercise.  Thirty minutes three times a week is all you need to do.  Can you do more, absolutely.  But if you are not inclined to do cardio take it slow, start with a simple walk down to the corner and back, then work your way around the block, then go a little further each day until you reach a goal of 5km or 10km or more/less.  Set a goal and reach for that goal.

 

Here are some Cardio challenges that may help you

Lets think about doing a 30 day challenge for October.  It's only a few days away and there are so many 30 day challenges out there.  A simple google search and you will find them but if you need help here are a few sites you can go to.

http://darebee.com/programs/30-days-of-cardio-blast.html
http://30dayfitnesschallenges.com/
https://play.google.com/store/apps/details?id=com.happydev.challenge&hl=en (apps for your phone or tablet)
https://www.pinterest.com/allonsy44/monthly-fitness-challenges/ (for pinterest lovers)
http://draxe.com/how-to-lose-20-lbs-in-30-days/

References
 http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541?pg=1
http://www.womenshealthmag.com/fitness/cardio-workouts
http://www.discovergoodnutrition.com/2013/05/cardio-exercise-benefits/