Strengthen your heart, shrink your waist
What is Cardiovascular Training?
Cardiovascular training is anything that gets your heart pumping at an elevated speed. This includes walking, jogging, bike riding, swimming, playing sports, roller skating … you get the idea! Cardiovascular training is used to burn calories and to improve one’s overall conditioning and health.
Why should I train my cardiovascular system?
Walking, jogging, biking in Santa Monica … they all seems to take so much effort! Why should I make myself do these when I don’t enjoy them? While cardiovascular training may seem like a chore, you will be more than willing to hop on a treadmill after reading the following benefits to cardiovascular training!
Weight Loss
Probably the most cherished side effect of cardiovascular training is losing those unwanted pounds! Since your body’s decision to store fat is based on the equation of Energy In vs. Energy Out, the more Energy Out that you have the less energy you will have to store on your waist, hips and thighs.
Conditioning
When was the last time you got winded walking up a flight of stairs? Not the greatest feeling was it? When you are wheezing and clutching your side ache, you know without a shadow of a doubt that you are out of shape! When you train your cardiovascular system you will begin to find that you don’t lose your breathe as easily under strenuous activity. Your heart becomes conditioned to pump faster on demand without sending you into a wheezing fit. Your heart is the most important muscle in your body, and if you want to enjoy the new body you are about to create, then wouldn’t you want to have a healthy heart along with it? I know of two Santa Monica heart surgeons who would agree with me.
Disease Prevention
Heart attack, stroke, hypertension, and diabetes are just a few of the diseases that you would be defending yourself against with cardiovascular training. By losing excess weight and conditioning your body, you arm your body against these and many other ailments.
Got Cardio? Try Walking!
Walking may very well be the perfect fitness activity and—judging by its enormous following in Santa Monica—it may also be the most popular. The healthy benefits derived from regular walking have been proven in numerous studies, and it is easy and low risk to start.
One particular eight-year study that included 13,000 people found that daily 30 minute walks greatly lowers risk of premature death when compared to people who rarely exercise.
Other benefits of walking include:
• Lower blood pressure
• Increase in cardiovascular condition and overall health
• Reduced blood cholesterol
• Calorie burning and weight loss –yippee!
• Increase in bone strength
Getting Started
Never before was a fitness program so low maintenance to start—no fancy clothes, shoes or equipment necessary. All you need are a pair of comfortable shoes, clothes that are easy to move in and a bottle of water. Santa Monica has many, many walking path and parks to enjoy your new walking program.
Before you begin your walk it is a good idea to perform a short warm up and stretching routine. This doesn’t have to be anything complicated—a walk around the house and a few simple stretches will do just fine. The key here is to warm and loosen your muscles to keep them safe from injury.
The Basics
Keep the following pointers in mind as you set out on your inaugural walk in Santa Monica:
1. Set Small Goals:
Don’t pressure yourself into walking around the entire block just because you know your neighbor goes that far. The fact is that it will take awhile for your endurance and health to build, so take baby steps! Start with a simple 5 minute stroll, and increase your walking time from there.
2. Be Comfortable:
Whoa—this isn’t a race! Take your first few walks at a leisurely pace. Remember, this is a new activity for your body, so take it easy. Walk at a pace that feels comfortable, and focus on perfecting your posture with head lifted and shoulders back.
3. Breathe:
As you walk be sure to breathe deeply. If you find yourself huffing and puffing—slow down. Your body needs plenty of oxygen to propel you along, so focus on your breathing.
4. Enjoy…How about these great outdoors?
Santa Monica is beautiful, isn’t it? The birds are chirping, flowers are blooming and fresh air fills your lungs. Walking is a great way to enjoy nature while getting a healthy workout. Don’t be afraid to have a little fun!
Your Fitness Solution
Don’t believe the common misconception that walking is only effective for beginners—with a few small changes in speed and intensity you can dramatically increase the challenge level of your walking workout. When your daily walk becomes a piece of cake add a hill to your route, or increase your total walking time. Palisades park in Santa Monica has the perfect semi-challenging incline that extends for a couple of miles.
Most experts recommend that you walk at least 30 minutes each day for optimal results. Fit your daily health walks in before breakfast, on your lunch break or after dinner. Any time is the perfect time to improve your health and fitness level by taking a walk.
