How often are you getting in cardio and core training? Let’s start off talking about cardio. When we think of cardio, what comes to mind? Running, walking and swimming are generally the most common thought of, but there are so many more options when it comes to cardio training.
Cardio training comes in several forms simply by using our own bodyweight, so we don’t need special equipment or a gym membership to get our daily cardio in. Cardio is any activity or movement that increases blood circulation throughout the body.
Cardio helps burn excess calories by increasing the heart rate into what’s called the target heart rate zone, which is the zone where the body burns the most calories. Cardio training uses a huge variety of muscles while increasing cardiovascular fitness.
For healthy adults, it’s recommended to take 20 to 30 minutes a day of cardio, or if you are going hard, recommendations are taking 45 to 60 minutes of vigorous cardio.
Cardio training should be right for your fitness level. If you are a beginner, start slow to see what works for you as you work your way up.
Here are a few types of cardio activities to get you started:
- Stationary Biking
- Running
- Hiking
- Pickleball
Core training
Most people don’t think about how much they engage their core muscles on an everyday basis. Our core is used in daily acts, such as getting out of bed, bending down to put on shoes, turning to look behind you or simply sitting in a chair. These are just a few of the actions that rely on our core.
Balance and stability also play a huge role in our core. Core strength stabilizes our body, allowing us to move in any direction or stand in one spot without losing balance. Weak core muscles contribute to slouching, which puts strain on our neck, shoulders and back. Without core strength, we have a higher risk of back injury and increased lack of stability.
Building a strong core makes day-to-day function effortless. When it comes to being in shape and working toward your fitness goals, a lot depends on your core. The muscles in your core initiate and support just about every movement and are important for building flexibility, balance and endurance.
Here are a few types of core movements to get you started:
- Flutter Kicks
- Bicycle
- Crossovers
- Torso Rotations
Ashley LaMorte is a nationally certified fitness instructor and has been in the fitness industry close to a decade. Over the years she has gotten the opportunity to instruct group X boot camps at gyms and train private clients from all walks of life, all over the Bay Area. She now has her own mobile fitness business LaMorte Lift. Learn more at LaMorteLift.com.
