- Burn, baby burn: The bottom line is cardio burns calories. If you’re looking to lose weight, the Law of Thermodynamics dictates you have to burn more calories than you take in. So, adding some cardio to your routine is a great way to burn calories, and ultimately shed some pounds. Similarly, cardio increases the rate of your metabolism which helps you not only with weight loss, but weight maintenance, too.
- A Tip-Top Ticker: Your heart is a muscle, so just like the others in your body, it gets stronger by doing work. When you don’t work a muscle, it weakens over time. So getting the heart pumping at a faster rate on a regular basis will keep it in shape. Medical conditions aside, when people get winded from walking up one flight of stairs or doing other simple activities, it can be a sign that the heart muscle is simply being neglected.
- Feel-Good Vibes Guaranteed: Cardio helps your body release the feel-good hormones called endorphins. These hormones help fight symptoms of depression and fatigue and can stay with you long after the sweat dries from your workout wear.
Are you a little slow-moving on this particular Motivation Monday thanks to all the food and fun (and drinks!) from your Super Bowl Sunday festivities? Don’t sweat it. You’re not alone! While I’m keeping today’s post short and sweet, I did want to take advantage of the beginning of American Heart Month to encourage everyone to consider learning or brushing up on a life-saving technique: cardiopulmonary resuscitation.
Six years after my first CPR / AED (automated external defibrillator) course with the American Red Cross, I remain thankful I had to learn these skills in order to receive my certifications with the National Academy of Sports Medicine (NASM) and the Aerobics and Fitness Association of America (AFAA). I’m also thankful the course isn’t a one-and-done deal. In order to keep my fitness certifications current, I have to re-take the CPR/AED training every two years. So last Thursday, I got re-certified with help from Aquatic Solutions, an American Red Cross provider that’s been providing courses in CPR/AED along with training for aquatic and camp professionals and basic lifeguarding since 2002. In just a few hours, I got a great refresher on how to help someone in an emergency situation until medical professionals arrive on the scene. While I haven’t had to perform chest compressions, rescue breaths or use an AED on anyone yet, it feels good to be prepared.
Here are two eye-opening facts I learned from the American Red Cross course materials:
- Four out of five cardiac arrests in the United States happen outside the hospital.
- For every minute CPR is delayed, a person’s chance of survival decreases by 10 percent.
Whether you’re a parent, babysitter, office worker, teacher, waiter, coffee barista…whatever fills your day-to-day routine, the truth is you never know when an emergency may happen. So, even if you don’t work in the fitness industry, wouldn’t it be wonderful to gain some life-saving knowledge to help a loved one or be that Good Samaritan who makes a difference in the life of a stranger? For more information and to find a class near you, click on this link.
Remember, getting certified in CPR has nothing to do with your fitness level or your age. You just need a few hours and a desire to learn how to help out in an emergency. That knowledge could make a significant difference in another person’s life and his or her quest to continue the journey to have fun, be fit and feel fabulous!
If you’re still looking for a reason to stick with your healthy resolutions, this is a big one. There’s simply no time like today to take stock of how well you’re taking care of your ticker. That includes evaluating how much cardiovascular exercise you’re incorporating into your routine.
I’ve always been amazed at how people react to just hearing the word cardio, which is short for cardiovascular exercise. People like me can’t get enough, while others simply dread it. However, since cardiovascular exercise is defined as any movement that gets your heart rate up and increases blood circulation, that doesn’t mean you have to walk nowhere on a treadmill or clock miles on a stationary bike for an hour. Tabatas, other high-intensity training methods and circuit training done with little rest in between sets are all great ways to get that much-needed cardio boost for your heart and the rest of your body.
- Heart disease remains the leading cause of death for both men and women in the United States.
- About 610,000 people die of heart disease in the United States every year. That’s one in ever four deaths.
- Coronary heart disease is the most common type of heart disease.
While your family history can put you at greater risk, there are lifestyle choices each of us can make to decrease our behavioral risk factors for heart disease. These include obesity, high blood pressure, smoking, high cholesterol and diabetes. Guess what? Along with quitting smoking and following a healthy diet, getting exercise one of the most powerful weapons in the fight against heart disease.
I’m not saying you have to run out to a boot camp class or sign up for a half-marathon during today’s lunch break. I’m talking about 30 minutes of activity five days a week. Still overwhelmed? Try this: break those 30-minutes down into two 15-minute or three 10-minute sessions.
If you’ve never exercised before, there’s no time like American Heart Month to get moving. Schedule brisk morning or evening walks around the neighborhood or get a fitness game for the kids’ video console. If you’re thinking of joining a gym, sign up with a workout buddy for support. Try different group exercise classes until you find one you like so you’ll look forward to sweating it out a couple of times a week. Treat yourself to a couple of personal training sessions so you learn to safely navigate your way through a fitness routine. This is your health we’re talking about. You’re the one who has the final word on any decision that can help you have fun, be fit and feel fabulous!