Prism Fitness Group

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Why is “Cardio” Exercise Good for Your Heart?

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Many gym-goers list calorie burning as their number one reason for opting for a cardio session, but the truth is that aerobic exercise is about much more than keeping your weight under control.

 

Aerobic exercise, also known as “cardio” workout, often uses repetitive contractions of large muscle groups to get the heart beating faster. It’s considered to be the most beneficial type of exercise for your cardiovascular system (heart + circulatory system)

 

What happens to your heart during aerobic exercise?

Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate. During this type of activity, blood flow is directed toward your working muscles and away from other areas of the body.  This leads to increased blood flow and more volume returning to the heart.

When the heart registers a larger blood volume, the left ventricle adapts and enlarges over time. The larger cavity it creates can hold more blood and expel more blood per beat, even at rest. With regular cardio conditioning, our resting heart rate can even drop because each beat delivers a bigger burst of blood. When fewer beats are needed, it takes work off your heart, which is why cardio exercise is recommended for heart health.

 

Calculate your Target Heart Rate:

When participating in aerobic conditioning, it’s a good idea to know what range you should be working in for optimal performance and results.

 

The Mayo Clinic says:

If you’re aiming for a target heart rate in the vigorous range of 70 to 85 percent, you would calculate it like this:

  • Subtract your age from 220 to get your maximum heart rate.
  • Calculate your resting heart rate by counting your heart beats per minute when you are at rest, such as first thing in the morning. It’s usually somewhere between 60 and 100 beats per minute for the average adult.
  • Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate. Your HRR is your resting heart rate subtracted from your maximum heart rate.
  • Multiply your HRR by 0.7 (70 percent). Add your resting heart rate to this number.
  • Multiply your HRR by 0.85 (85 percent). Add your resting heart rate to this number.
  • These two numbers are your training zone heart rate for vigorous intensity exercise. Your heart rate during exercise should be between these two numbers.

 

Cardio Training has many benefits

According to John’s Hopkins, aerobic exercise is one of your most effective tools for strengthening the heart muscle, keeping your weight under control and warding off the artery damage from high cholesterol, high blood sugar and high blood pressure that can lead to heart attack or stroke.

 

How often should you train?

Health experts such the American College of Sports Medicine and the Centers for Disease Control and Prevention (CDC) say that you should try a minimum of 30 minutes of moderate intensity cardio work for five or more sessions per week

Put a Little Love in Your Heart

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Incorporate some cardio training to get your heart pumping!

February has been the month to focus on heart health ever since 1964 when President Lyndon B. Johnson designated the first American Heart Health month.

With heart disease being the leading cause of death for both men and women in the United States, it’s time to show this topic even more love. The good news is that preventative measures can be taken to stave off the “silent killer.” Steps such as making heart-healthy choices, knowing your family health history, being familiar with the risk factors for heart disease, and having regular check-ups/ conversations with your physician are all critical aspects in achieving heart health.

 

 

Heart Disease and Weight

According to The Heart Foundation, even when people who are overweight have no other risk factors, they are more likely to develop heart disease. Excess weight can cause strain on the heart and can affect blood pressure, cholesterol and levels of other blood fats – including triglycerides.

As reported in the article “Risks of a Midlife Weight Gain”, researchers have found that for every 11 pounds gained, the risk for chronic diseases and other health problems increase dramatically.  An extra 11 pounds increases the risk of high blood pressure and hypertension by 14 percent, and the risk of heart disease or stroke by 8 percent. This is valuable information, given that 66% of Americans over age 20 are considered obese.

 

Heart Health FAQS (from The Heart Foundation)

 

  • Heart disease (which includes Heart Disease, Stroke and other Cardiovascular Diseases) is the No. 1 cause of death in the United States, killing nearly 787,000 people alone in 2011.

 

  • Cardiovascular diseases claim more lives than all forms of cancer combined.

 

  • Heart disease can occur at any age. However, four out of five people who die from coronary heart disease are aged 65 or older. The risk of stroke doubles with each decade after the age of 55. Presence of heart disease in a parent or sibling, especially at a young age, increases your risk of developing heart disease.

  

What can you do?

Choose a Heart-Healthy Lifestyle.

 

Exercise

Walking or doing other moderate activities can contribute to a decreased risk of coronary heart disease.  Physical activity can control weight, cholesterol levels, diabetes and, in some cases, can even help lower blood pressure. The frequency of moderate exercise suggested is at least 30 minutes, five days a week, or more vigorous workouts lasting at least 20 minutes three times a week.

 

Eat Well

Choosing heart-healthy eating habits can also help stave off the development of heart disease. Talk with your doctor, or certified nutritionist to help create an eating plan to keep your heart pumping strong.

 

Raise Awareness

Wear red on National Wear Red Day on Friday, February 2nd to increase awareness of heart disease.  In fact, the American Heart Association is sponsoring a movement in 2018 called #GoRedGetFit, to help motivate and empower others toward heart health.

Show your heart the love it deserves!

 

Cardio Blast Tabata.

20 SECONDS EACH EXERCISE. 10 SECOND REST IN BETWEEN.
REPEAT 10 times for a 20 minute HIIT workout! Add more exercises to this format for more variety.

 

  1. X-Jumps
  2. Skaters
  3. Floor Sprints
  4. High Knee with Medicine Ball

 

 

 

 

 

 

 

 

 

 

Back to School: Kids & Exercise Part 2

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Last week we discussed helping kids and adolescents meet the recommended hour of exercise each day now that school is starting. This week we look at “why” exercise is important for growing bodies.

Regular exercise helps children physically, mentally, and academically. Physically, the CDC (Centers for Disease Control) reports regular exercise improves cardio fitness, builds strong bones and muscles, and assists with weight maintenance. Regular physical activity also reduces the risk of developing health conditions such as:

  • Heart disease
  • Cancer
  • Type 2 diabetes
  • High blood pressure
  • Osteoporosis
  • Obesity

Mentally, the CDC says exercise helps reduce symptoms of anxiety and depression.

As if that’s not enough, exercise can also help students perform better in school! Studies have shown students who are physically active tend to have better grades, attendance, cognitive performance (e.g. better memory), and improved classroom behaviors (e.g. staying focused and on task).

A new ACE (American Council on Exercise) sponsored study found exercise videos can be an effective way to provide short bouts of moderate intensity exercise during school hours. Researchers worked with teachers to develop 10-minute workout videos. Teachers played the videos for students up to two times per day for four weeks.

The teachers reported the children enjoyed the videos, and that they were easy to set up and utilize. Researchers used accelerometers to measure the intensity of the exercise. The children maintained a moderate level of intensity and 20% to 25% even reached vigorous levels. Fifteen of the 16 teachers reported classroom behavior improved after the video sessions.

Help kids stay healthy physically, mentally, and academically this school year by including an hour of exercise in their daily routine!

HIIT to Fire up your 4th of July!

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HIIT workouts are like fireworks for your body! High Intensity Interval Training builds strength, cardio fitness, and revs up the metabolism.

Tabata workouts fall into the HIIT category and are 20 seconds of exercise followed by 10 seconds of rest for 4 minutes total. After each 4 minute round, rest for 1 minute. Do as many reps of each exercise (using good form) during the 20 seconds of work. Perform 4 rounds for a 20-minute workout. Be sure to include a proper warm-up and cool down. Free HIIT and Tabata timers are available on app stores.

ROUND 1: 20 seconds of exercise, 10 seconds of rest (Do each exercise twice)

  1. Tuck Jumps or High Knees
  2. Plank with alternating shoulder touches (on knees or toes)
  3. Lateral Walking Squats using a mini-band around thighs
  4. Agility Ladder – In and Outs (can also be done on the floor without a ladder)

Rest 1 minute

ROUND 2: 20 seconds of exercise, 10 seconds of rest (Do each exercise twice)

  1. Jumping Jacks
  2. Russian Twists with dumbbell or medicine ball
  3. Jump Forward and Shuffle Back
  4. Pushups

Rest 1 minute

ROUND 3: 20 seconds of exercise, 10 seconds of rest (Do each exercise twice)

  1. Burpees
  2. Triceps Pushups
  3. Lunges (Holding optional weight) – Have one leg forward for first set, then switch for 2nd set)
  4. Jump Rope

Rest 1 minute

ROUND 4: 20 seconds of exercise, 10 seconds of rest (Do each exercise twice)

  1. Side Skaters
  2. Jump Squats
  3. Mountain Climbers (plank position)
  4. Box Jumps (Use exercise step with risers if box unavailable)

Rest 1 minute

Fire up for your 4th of July celebration with this quick HIIT!

Benefits of Outdoor Exercise

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Spring has sprung and flowers are blooming. It’s time to start training outdoors!

There are many physical and mental health benefits to exercising outside. A recent study (Gladwell, et al) examined these benefits and offered recommendations.

Benefits of Exercising Outdoors

  • Increased activity levels
  • Lowered perceived exertion (We workout harder without feeling like we are!)
  • Stress reduction
  • Restores mental fatigue
  • Increases mood
  • Increases self-esteem
  • Increases perceived health

The authors concluded it benefits our health and environment to preserve green space. They recommend:

  • Ensure urban parks are maintained
  • Provide more open play areas for a wide range of sports and increased opportunities for exercise

We all know we can get outdoor cardio exercise by walking, running, hiking, biking, and playing outdoor sports. Think outside the box and enjoy outdoor exercise in your own backyard!

Agility ladders are portable and weather resistant. They can be used for speed and agility training, HIIT workouts, and anything else you can imagine! Our new Smart Modular Agility Ladder can be used indoors or outdoors. The ladder has a patented snapping system to connect multiple ladders in a variety of widths and patterns. Or, snap the ladders together for extra length!

Smart Hurdles help athletes of all levels improve agility and range of motion. They can be used for lateral and over/under drills. The hurdles come in five sizes and have a unique 3-point base to help athletes avoid stepping on it!

Move agility ladders and hurdles outside to kick up your workout and mental health!

Stair Sprints to Boost Fitness

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In our busy world, we know making fitness convenient helps us meet exercise and health goals. Don’t have access to a gym? No time to workout before or after work? No worries! Create your own gym at work and get fit during break time!

A new study shows sprinting the stairs 3 times per week for 6 weeks can improve cardiorespiratory fitness levels. The ACSM (American College of Sports Medicine) says sprint interval training (SIT) features brief bursts of vigorous exercise followed by short periods of recovery. Researchers tested 31 sedentary women. The participants followed a 10-minute workout protocol that included a warm-up, cool-down, 3 X 20-second bursts of exercise (all out effort), and recovery periods.

Researchers recorded heart rate, blood work, and RPE (Rate of Perceived Exertion) of the participants. They concluded, “Brief, intense stair climbing is a practical, time-efficient strategy to improve CRF [cardiorespiratory fitness] in previously untrained women.” This small study provides more evidence that small bouts of intense exercise can be an effective and time-saving way to boost fitness levels.

Want to also do resistance training at work? Keep a few small pieces of fitness equipment in your desk drawer. Smart Quick Switch Handles and interchangeable Smart Fitness Cables pair together to create resistance levels to suit everyone’s needs. The cables come in a variety of “weights” and snap into the handles, making this method of resistance training cost effective and space saving.

UPPER BODY RESISTANCE CABLE EXERCISES FOR THE OFFICE (2-3 sets, 12-15 reps per set)

  • Biceps Curls (Stand on the cable, hip width apart)
  • Triceps Extensions (Grab cable in both hands and extend 1 arm back.)
  • Front Raises (Option: Add Squats)
  • Lat Pull-downs
  • Bent-over Rows
  • Bent-over Fly

LOWER BODY RESISTANCE CABLE EXERCISES FOR THE OFFICE (2-3 sets, 12-15 reps per set)
**Stand on the cable, feet hip width or wider. Advanced option: Increase resistance by crossing handles to make an “X” with the cables

  • Squats
  • Side Leg Lifts
  • Rear Leg Lifts
  • Lateral walks

**Place standing leg on center of cable. Hold one Smart Handle in each hand. Tip forward and extend opposite leg behind.

  • Single Leg Squats
  • Options: Add upper body movements including Rows & Front Raises

Workout at work to save time and increase fitness levels!

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