Does this describe you? You have some muscle soreness that hurts so good. You’re drinking a lot of water and racking up extra steps as a result of the extra trips to the bathroom. And yet you’re still coming back for more. I commend you on your interest and determination!

You can work through the soreness with another strength training session, which will help to kill the pain. Or incorporate this week’s exercise into your next workout. How about some cardio? That’s right. It’s no surprise that cardio is our 2nd type of exercise.

And since this week is all about cardio training, let’s start by getting clear about what cardio is. Cardio and aerobic exercise are the same thing. Both achieve the same results that include improved fitness by increasing your oxygen intake and heart rate.

This is straight from Wikipedia and according to the site, aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process.

Aerobic literally means “relating to, involving, or requiring free oxygen” and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.

When practiced in this way, examples of cardiovascular/aerobic exercise are medium to long distance running/jogging, swimming, cycling, and walking, according to the first extensive research on aerobic exercise, conducted in the 1960s on over 5,000 U.S. Air Force personnel by Dr. Kenneth H. Cooper.

We need to get the heart pumping, the blood flowing, the lungs breathing, and the sweat dripping. I can’t admit to loving my intense cardio sessions while I am at the beginning or even halfway through. But when it’s over I feel great. And it’s that feeling combined with a sense of accomplishment and the long term results that keep me coming back for more.

Based on experience, I firmly believe that intensity matters with exercise. Once your doctor approves you for exercise and you’ve spent a few months building up your strength and endurance, it’s time to add intensity to your strength and cardio training sessions. As your intensity level increases, the length of time you need to spend exercising decreases. I’d rather spend 30 minutes at a high intensity level than 60 minutes at a lower one. Wouldn’t you?

I personally strive for 2 cardio sessions every week and 3 strength. It used to be 3 to 4 cardio session but I was burning too many calories, so I backed off. I also incorporate cardio training into my strength training sessions. I do this with a heart-pounding 15 minute warm-up before lifting. Or 10 to 20 minutes of rope. Sometimes I’ll squeeze in a few sets of hitting the heavy bag.

And by incorporating “super-sets”, I include cardio in my strength sessions. Super-sets are a way to maximize time by performing 2 or more different exercises without rest in between. For example, one super-set could consist of a set of bench presses, bar curls, dumbbell fly’s, and reverse curls without rest in between. You rest when you’re done with those 4 different exercises. Then you do it again a couple more times.

The alternative would be one set of bench presses and rest. A second set of bench presses and rest. A third set of bench presses and rest. Next, a set of bar curls and rest… A lot of resting and not a lot of moving. Although we introduced strength training last week, the point here is to illustrate how super-setting can add cardio to your strength training sessions by keeping your heart rate up. In my book that’s another form of intensity.

Zumba has become a popular cardio routine for the ladies. I can’t comment on the benefits of Zumba because I have never participated in a class. From what I’ve seen, I’m not convinced that you’re going to burn a lot of calories. But here’s the deal. If it’s fun and gets you moving a couple times a week, then it’s definitely a good thing to include in your workouts. As long as it’s not the only thing you do. Add a couple strength training sessions and other forms of cardio to the mix.

Spin on the other hand will burn a lot of calories. As long as you change your speeds and resistance, and go at it with intensity, you’ll have an invigorating, heart-pumping session that leaves you drenched and satisfied. It’s a great leg workout too.

My go to cardio workout is the Octane elliptical. The “interval” option mixes 2 minutes of more resistance (higher intensity) with 2 minutes of less resistance (lower intensity). The reduced resistance gives you time to catch your breath and bring your heart rate down a couple ticks before it’s time to kick it up again. It’s a great workout that burns 700 to 800 calories per session when you go for it.

I’d like to re-emphasize a point I made last week. You should seriously consider hiring a personal trainer. Especially if you are new to the gym. Even if it’s only for a few sessions. Or at a minimum, ask the gym staff for assistance and recommendations. These men and women are trained professionals who can help you identify the right exercises based on your fitness level and goals. You will learn how to do new exercises and execute proper form.

Wrapping up, I found this fact interesting and wanted to share: 1kg of muscle burns 50 extra calories a day, whereas 1kg of fat burns just 3 calories a day. More proof that lean muscle is your friend.

Here are a couple of resources: (just need to ignore the sidebar ads)

• http://my.clevelandclinic.org/services/heart/prevention/exercise/best-type-of-aerobic-exercise
• http://www.wikihow.com/Exercise

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