Cart

Your cart is empty

Continue shopping now

How to Cardio, the Right Way

Sporty & Rich Wellness - How to Cardio, the Right Way

By: @trainergabrielle

 

Out of all exercises, cardiovascular exercise seems to be the most popular. The reason behind this can be traced to its simplicity. People engage in one simple movement, in a repetition fashion, for a long period of time. As time passes and as they sweat, it seems to “work”.

Although cardiovascular exercise may seem self explanatory, there is a “right” way to do it and there are some tips and tricks you can try to maximize its benefits.

First, let’s start by breaking down the two types of cardio exercise: LISS (i.e. low intensity steady state) and HITT (i.e. high intensity interval training). These two types of cardio are defined by your pattern of heart performance.

During LISS cardio, your heart rate is at a steady state, usually at a moderate rate (50-65%) of your maximum heart rate. Therefore, you are able to perform for a longer duration (at least 30 minutes). You can identify whether you are performing LISS cardio by using a smart sport watch or simply trying out a light 100m run and seeing if you can reach a steady-enough speed without running out of breath. Because you’ll be doing this cardio for at least 30 minutes, it’s a good idea to pick an exercise you are most comfortable with, have easy access to, and is safe for a long duration. I recommend indoor and outdoor jogging, hiking, swimming, cycling and elliptical machines.

When performing HIIT cardio, your heart rate should go through “on and off” intervals, where “on” is during a quick burst of high intensity. Your heart rate should be between a 70 to 90% max heart rate, which means you should be running out of breath by the end of it. This “on” phase is immediately followed by the “off” phase where you are to bring your heart rate down to about 40 to 50%. You can pick an exercise that you can perform with a high intensity. If you pick running, you can do 60 seconds of sprinting followed by 60 to 90 seconds of moderate speed walking. Repeat the “on and off” interval for a total of 10 minutes. You can expect to feel pretty tired after the 10 minutes.

Choosing between LISS or HIIT cardio exercises should depend on your fitness goals and personal preferences. However, you should consider the duration and intensity of the exercises and determine if/where they fit into your particular workout routine. Since LISS requires a longer duration, it’s recommended to do it on its own, without pairing it with other forms of training. If you are looking for a quick 10 minutes fat loss exercise after a weight training session, HIIT cardio is a good solution. Since LISS is low impact, you may prefer it if you are a beginner or just getting back into training after a long break. On the other hand, an experienced individual with a full understanding of his or her limits and desires may find HIIT to be a good addition to their workout routine.

There are three things to remember for before and after care of cardio exercise.

1. Hydrate! Make sure you are hydrated enough before and after your cardio session. If you are able to, take a quick sip during your LISS or during the “off” phase of HIIT.

2. Dynamic stretching must be done prior to cardio to prepare your muscle, nerves, ligaments and tendons. After cardio, perform static stretching to cool down.

3. Include muscle deactivations such as foam rolling, massage and bath in your wellness routine. A good night's sleep also is a key factor for adequate recovery.

Previous
Next

The Wellness Club

Reducing Inflammation Through Exercise

Reducing Inflammation Through Exercise

Translation missing: ko.blogs.article.by Taylor Davis

By @coreflexpilates founder @chrisbardawil Joint pain after exercise, headaches or brain fog after a bad night's sleep, and digestive distress after eating are all symptoms of systemic inflammation. While there are many articles and discussions about various foods and diets to reduce inflammation, little attention is paid to reducing inflammation through exercise. Inflammation in itself isn't a bad thing....

Read more
Stomach Acid: the Key to Digestion and Glowing Skin

Stomach Acid: the Key to Digestion and Glowing Skin

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co The purpose of the human digestive system is to break down foods, absorb nutrients, and excrete waste; without this, humans would not be able to function. Stomach acid plays a key role in this process, allowing the body not only to survive but to thrive. After chewing, the food we eat travels to the stomach. The stomach churns and combines broken...

Read more
A Naturopathic Approach to Skin Health

A Naturopathic Approach to Skin Health

Translation missing: ko.blogs.article.by Taylor Davis

Q&A with Dr. Laura Belus 1) Tell us a bit about yourself    I am a practising naturopathic doctor in Mississauga Canada. My focus is on hormonal health, specifically when it comes to acne, PMS and fertility. My own journey...

Read more
Creating a Self-Care Routine for Busy Professionals

Creating a Self-Care Routine for Busy Professionals

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy If you’re a high-achieving woman, you likely relate to juggling multiple responsibilities, from demanding careers to personal commitments. When we are overwhelmed, it’s easy to believe the limiting stories we tell ourselves about not having enough time. We must willingly embrace a different narrative: that self-care is not a luxury but a necessity. Incorporating self-care into your daily routine is...

Read more
Restrictive Diets: The Hidden Costs on your Gut, Mind, and Immune System

Restrictive Diets: The Hidden Costs on your Gut, Mind, and Immune System

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co ‘Restrictive diet’ is an umbrella term that encompasses changes to how, when and what one eats. To some, avoiding junk food is considered restrictive; to others, a restrictive diet may be as extreme as consuming food from only one food group or strictly avoiding others. Regardless, the ultimate question is, when do restrictive diets help and when do they harm?

Read more
Vitamin Sea: 5 Mind, Body, and Beauty Benefits of Ocean Water

Vitamin Sea: 5 Mind, Body, and Beauty Benefits of Ocean Water

Translation missing: ko.blogs.article.by Taylor Davis

By: @emma.walsh Author Isak Dinesen famously said, "The cure for anything is salt water: sweat, tears, or the sea." We all know that staying active and releasing emotions is vital for our health—and as someone who grew up on the coast going to the beach year round, I also believe...

Read more
Intermittent Fasting: Is It Right for You?

Intermittent Fasting: Is It Right for You?

Translation missing: ko.blogs.article.by Taylor Davis

By @coreflexpilates founder Chris Bardawil Over the past few years intermittent fasting has become the golden child of the wellness community all due to the miraculous effects it can have on your health.   Intermittent fasting is avoiding eating or drinking...

Read more
Skinimalism: A New Trend in Dermatology?

Skinimalism: A New Trend in Dermatology?

Translation missing: ko.blogs.article.by Taylor Davis

A Note from a Dermatologist: @dermahealthnutrition The world of aesthetic dermatology is experiencing a refreshing shift towards a trend known as "skinimalism" (Skin + Minimalism). This movement is a response to the overwhelming abundance of skincare products and complex routines that have dominated the beauty industry in recent years. At its core, skinimalism advocates a minimalist approach...

Read more
Burnt out? Here Are the Signs and Road to Recovery

Burnt out? Here Are the Signs and Road to Recovery

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy  Many of us are busier than ever before. We juggle demanding careers, personal responsibilities, and social obligations to name a few, and if you’re a high-achiever this list may never seem to end. Burnout is a growing concern today due...

Read more
How Alcohol Effects Your Gut

How Alcohol Effects Your Gut

Translation missing: ko.blogs.article.by Taylor Davis

By: Megan Tomlin @gooodmoodfoood By now, almost everyone knows that alcohol is not the healthiest thing for our minds and bodies. But what do we know about the effect that alcohol has on our gut microbiome health? Before I answer this, there are a few terms I want to define for...

Read more
The Unseen Mental Health Challenges High Achievers Face

The Unseen Mental Health Challenges High Achievers Face

Translation missing: ko.blogs.article.by Taylor Davis

 By: @ericabassotherapy It's hopeful to see how much society has progressed in embracing mental health discussions. But as a mental health provider, I still notice gaps in our understanding of accurate mental health information. We can all get better at recognizing signs of mental health struggles and feeling empowered to seek support when needed. As a licensed...

Read more
The Importance of Skin pH for a Clear, Healthy Complexion

The Importance of Skin pH for a Clear, Healthy Complexion

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co The concept of the skin barrier has become a part of many skincare aficionado’s vocabulary, but what does it really mean?  It is important to remember...

Read more