Spring Fitness Strategies

As Summer approaches, many people seeking to get in shape, engage in various fitness activities to reach their fitness goals. Cardiovascular exercise is still the most common activity people choose because of the many ways it can be done. You can walk outdoors, ride on an elliptical machine or treadmill, bike ride, jog, etc. You have a wide variety of activities to choose from.

As a personal trainer, one of the most common mistakes I see people make, especially with cardiovascular exercise, is the failure to make their chosen activity progressive. Just as you would increase your weights in a strength training program over time, your cardio needs to increase similarly, especially if efficient fat-loss is your goal. I see too many people, doing the same activity, at the same level and intensity experiencing very little physical changes. It's a shame. considering the amount of time they are investing in their exercise routine. The inevitable usually happens... they get frustrated and eventually quit.

Your body adapts quickly and keeping your intensity levels the same reduces the physiological impact on your body, especially how your body burns calories. You need to slowly increase those levels.

Your time is precious. Use it efficiently! Make your cardio exercise progressive if you want to reach your fitness goals faster.

Below are a couple of simple but powerful strategies to make the most common cardio activities more effective:

1. If using a cardio machine such as a treadmill or elliptical, use a heart rate monitor to see how your body responds to different levels of intensity. Keep a detailed log and track your results. Try to meet or exceed that level each time you train. Establish a baseline with your heart rate and kep track of how your body responds to the different levels of intensity. You will notice, over time, that your heart rate will not be as high at the same level of intensity you were at , say, 2 weeks before. What do you do? Kick it up! Make the necessary adjustments to bring the intensity AND your heart rate level up. That's PROGRESSION!
2. If walking or biking outside, vary your speed. Perform a short sprint for 45 seconds, then walk or ride slower for about 60 seconds. Repeat this for about 10-20 times, depending of your fitness level.

The above strategies are a form on interval training, which studies show, results in quicker weight-loss than keeping your heart rate at a steady pace for a particular activity. As an added bonus, your time performing the activity is dramatically reduced. You get more benefits in shorter time!

Make these simple changes to your exercise program and you will reach your health and fitness goals faster that ever!

Tony Rodriguez
Tony's Workouts