Be genuine, energetic, tenacious, fearful, inspiring, thankful
Our hearts allow us to love and in return we should love our hearts!
A good cardio workout like running, biking or swimming is a great way to keep your heart healthy, but repeatedly performing the same activity over and over again can put you at high risk for an injury. The secret to a healthy heart without over-exerting yourself is three little words: cardio cross training.
Maggie (H.E.A.R.T. Yourself) and I are training for our big Savage Race the end of March! We have a pretty good workout regime going and I am excited to see how we do in the race. Here is our schedule:
Monday-Wednesday-Friday: Full Body Circuit Training
Tuesday-Thursday: Run for 45 minutes
Saturday: Run for distance
Although any activity that gets you off the couch is great, you need to be sure you switch up your workout routine. Pushing your body to perform the same exercise day after day will wear out your joints and may require you to take some time off to rest.
We rest on Sundays.
It is a good day to give our whole body a break after our distance runs and before we focus on our upper body on Mondays. By mixing up what body part you focus on, or which machine you use, cardio cross training will help you avoid injuring yourself due to targeting the same areas every day. A’int nobody got time for injuries.
Not only will interchanging your cardio workouts help you avoid easy injuries, the cross training will also allow you to burn more calories. By performing different activities you are focusing on and challenging various muscle groups. Your whole body will be thanking you with the burning of a thousand suns coursing through your veins. Sound fun?
You can create many different types of cardio cross training programs. If you like to work out at a gym, start out doing ten minutes on the bike then move on to do ten minutes on the elliptical followed by ten final minutes on the treadmill. While still offering an intense cardio workout, these different machines will work different leg muscles, which will lessen your chance of injury. It will also turn your legs to Jell-O!
Another option is to bust out the SPF and get out in the sunshine! Activities like swimming, basketball or tennis get your heart rate up and are a different way to get your workout in. Sneaky, sneaky. While used in different combinations throughout the week, these activities, along with running and biking, will provide a relatively low impact, high intensity cardio workout. Switching up your high intensity routines every other day will help build bone density and help prevent your joints from wearing out.
Or, if you are really up for a challenge, try this quick, no equipment needed 45-minute circuit. Do 15 reps of each exercise. Repeat the list. Compete as many rounds as you can in 45 minutes:
If you complete five rounds you will do 75 reps of each exercise! Feel the burn?
No matter what exercise you are doing, just remember to change up your workout schedule. Not only will you be burning more calories, you will also integrate a little fun! Everyone loves fun…
But isn’t working out always fun? (;