TRAINER
TUESDAYS
Hey All, thanks for checking in! Welcome back to our weekly post on Trainer Tuesdays. Make sure to check back to
our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them
a little better! Each week, we will post a frequently asked, or sometimes just
a fun fitness related question followed by the answers of each of the trainers
at Fitness Together Brecksville.
How often should I do Cardio and for how long?
First off, the most important element of your workout will
now be how long you do it. You should work on duration before anything
else. It’s also important to work on building a continuous cardio program
and sticking to it. A beginner should start with 10-20 minutes
and add more time to each workout until you're up to 30 minutes of cardio on
the days you choose.
Remember, it’s okay to split your workout up if you can’t
get it all in at once. For example, do some stair climbing on your lunch break
to save time later. Also, maybe go on a fast walk or brisk jog with a family
pet in the mornings before work to make sure you’re getting some sort of cardio
in when your day starts. Remember, your exercise workouts will
depend on your fitness level and your schedule. Beginners should start with
about 3 non-consecutive days of cardio and work their way up to more frequent
sessions. The general guideline to maintain your current fitness
level is 2-4 days a week for at least 20 minutes. To lose weight, increase
to 4 or more days a week of at least 30 minutes with different levels of
intensity. For example, start slow for a minute or 2, then speed it up for 3
minutes, then back down again, then burst and continue to change your
pace. Keep in mind that too much cardio can actually backfire.
In eg: Not being able to obtain muscle or breaking down new
muscle made by burning too many calories. Don't
forget to take rest days when needed. Everyone needs rest days.
It's recommended that all adults engage in at least 2 and a
half hours of moderate cardio exercise per week.
The frequency of your cardio workouts will primarily depend on your fitness level. Beginners should normally start with 3 non-consecutive days a week and then work up to more frequent sessions.
Some general guidelines are 2 to 4 days a week for at least 20 minutes to maintain current fitness level; 4 or more days a week for at least 30 minutes to focus on weight loss.
A more advanced type of cardio training is known as high intensity interval training. This is where you vary your intensity from high to low throughout the duration of the workout. It's extremely beneficial considering you burn calories during AND after the workout.
It's also important to vary your cardio between running, biking, using the elliptical and other methods of cardio. Swimming is an excellent choice as well. This will help to avoid plateauing.
The frequency of your cardio workouts will primarily depend on your fitness level. Beginners should normally start with 3 non-consecutive days a week and then work up to more frequent sessions.
Some general guidelines are 2 to 4 days a week for at least 20 minutes to maintain current fitness level; 4 or more days a week for at least 30 minutes to focus on weight loss.
A more advanced type of cardio training is known as high intensity interval training. This is where you vary your intensity from high to low throughout the duration of the workout. It's extremely beneficial considering you burn calories during AND after the workout.
It's also important to vary your cardio between running, biking, using the elliptical and other methods of cardio. Swimming is an excellent choice as well. This will help to avoid plateauing.
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| Justin on the treadmill; Adam on the stationary bike at FT Brecksville |
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