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Cardio is a critical part of your workout. It is also time consuming so you need to make it efficient. Great strides in cardio are not made by long sessions. They are made by consistency. You need to be consistent in your routine no matter how long you can commit to the workout. Most guidelines recommend 30 minutes per day (as part of 60 minutes of total daily activity). Don’t let this overwhelm you as you can break it down into smaller sessions. Can you only do 15 minutes of cardio when you come to the gym? Then, maybe you take a small walk during your lunch break to get another 15 minutes of activity. An RPM class will set you up for the whole day. Some days it may be easier than others, but be consistent.
The American Cancer Society in Atlanta recommends getting sweaty for 30 minutes or more per day for 5 days per week to prevent cancer. Studies have shown that risk of breast cancer is reduced when these guidelines are followed and that the duration and consistency are what is important, not necessarily the intensity. A study by the American Cancer Society found that this level of exercise helps to shrink fat cells which helps to reduce the amount of estrogen the body produces which lowers the risk of breast cancer.
And GUYS, don’t think this is just advice for women. There are COUNTLESS studies showing the positive effects of exercise on lowering your risk of heart attacks and other health conditions.
So get up, work out and fit in some cardio. Try a new sport. I recently started playing tennis again after not playing for 7 years. Try playing tennis at Hospital Drive. Try the racquetball courts if the weather is bad. Try a different machine than you usually use. Mix it up. You may find it more mentally stimulating to do 15 minutes on the treadmill and then 15 minutes on the elliptical. It is also good for your body to change your routine.

Tags: Sports Fitness by David Hansey, Personal Trainer
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Regardless of your age, you should be preparing for your “Golden Years”. This is true in all aspects of life. You save money for your retirement, why aren’t you preserving your body so it will work its best for the rest of your life.
The LA Times reported on a Swedish study of 3,206 seniors (65 years and older). The study found that those seniors who exercised at least once per week lowered their risk of death in the 12-year study period by 40%.
The study by the Karolinska Institute was published in the Journal of Preventative Medicine. It showed that even the occasional exerciser could benefit.
According to the head of the International Council on Active Aging, Colin Milner, says, “Many of the chronic health conditions that we experience as we age are from disuse not from aging. Exercise can retard the onset of many of those conditions.”
Start slowly and don’t overdo it. You should discuss your plans with your doctor and if you are not experienced, you should consider discussing your goals with a trainer to avoid overuse injuries.

Tags: Sports Fitness by David Hansey, Personal Trainer
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