All You Need is You! Cardio Exercise without Equipment

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You probably already know cardio exercise is good for you. But…you’re busy, you’re tired and there just doesn’t seem to be enough room in your day to work out. We get it! Starting and maintaining an exercise program can seem hard, but it doesn’t have to be. Below are some tips on how you can fit cardio exercise into your daily life, starting today!

So, what exactly is cardio exercise?
Cardio (cardiovascular) exercise, also known as aerobic exercise, refers to physical activity that engages large muscle groups (think legs, glutes and core) and increases your heart rate for an extended period.

“A lot of my clients say to me, ‘I don’t do cardio because I don’t like to run’,” says Cooper Fitness Center Professional Fitness Trainer Stephanie Hill. “I tell them cardio exercise is more than running. It includes virtually any type of exercise that elevates your heart rate and forces you to use oxygen to circulate blood flow throughout your body.”

Cardio exercise is not just good for you, it’s essential to your health. In addition to reducing the risk of heart disease, type 2 diabetes and high blood pressure, cardio exercise can also help keep your brain sharp, strengthen your bones, help you sleep better and battle depression.

How much cardio exercise do we need?
Kenneth H. Cooper, MD, MPH, Founder and Chairman of Cooper Aerobics, recommends getting at least 30 minutes of collective or sustained aerobic activity most days of the week complemented by two days of strength training per week.

What is an ideal cardio program?
The ideal cardio program should be based on the FITT principle:

• Frequency (number of days per week of exercise)
   
• Intensity (heart rate range you want to achieve and maintain; see below for information about heart rate tracking)
   
• Time (length of each exercise)
   
• Type (exercise you will do)

“The more specific you are with goal setting, the more likely you will be to follow through with your plan,” says Hill. “For example, if your goal is to increase your overall fitness level, aim for 30 minutes of moderate physical activity at least five days a week.”

Can cardio be effective without equipment?
The answer is “yes!” You don’t need to invest in specialized equipment or join a gym to get a fantastic cardio workout. You can get a great workout anytime, anywhere! “The first thing I tell my clients is you have to enjoy what you choose to do,” says Hill. “If machines aren’t your thing, you could go for a brisk walk, jog, swim, go on a bike ride around the neighborhood, you could even dance. As long as you are elevating your heart rate for a sustained amount of time, you are being effective.”

What about functional tools? Are they beneficial?
Absolutely! Functional training equipment typically includes kettlebells, weighted balls, plyometric steps and resistance tubing, among other pieces. This equipment enables your body to move in ways that mirror everyday life situations. Use medicine balls to toss around, kettlebells for swings and squats and sandbags or heavy balls for power slams. Not only do they amp up your cardio routine, but they also add strength training to the mix. For instance, while doing a kettlebell swing, you are not only elevating your heart rate, but you’re also activating your glutes, hamstrings, core, shoulders back and hips.

For a sample cardio interval workout using body weight and functional tools, watch this Exercise Move video.

Wondering if your cardio workout is paying off?
Ask yourself, is your workout getting easier? Let’s say you used to run on the treadmill at a 5-mph pace to increase your heart rate to 160 for the entire 30 minutes. Now you run at the same speed and duration, but your heart rate only gets to 145. That’s when you know your body is utilizing oxygen more efficiently and that your cardio program is working. “And don’t forget to keep an eye on your heart rate recovery time,” adds Hill. “After a moderate to intense bout of exercise your heart rate should return to slightly above normal a minute after you have completed your work.”

Is heart rate tracking important for cardio training?
Knowing your heart rate range during training can help you set and achieve your weight loss and fitness goals, provide insight into your fitness level and help you burn more calories. Fitness tracking can also help maximize your workout time in and out of the gym.

What kind of tracking device is best?
The chest strap is the most accurate option because of its proximity to the heart. However, some people find them uncomfortable to wear. A good second option is the wrist monitor which typically gives you the added benefit of showing you your activity and steps throughout the day. The same thing is true of a ring monitor.

What’s the most important thing to remember?
“The most important thing is to just get your body moving!” exclaims Hill. “Aim to exercise regularly, no matter what type of cardio exercise you choose, always making sure to listen to your body and adjust your workouts as needed to prevent overtraining and injury.”

A professional fitness trainer can help you incorporate cardio into your routine and discover a new form of training you enjoy. For more information about personal training or to schedule a session with a professional fitness trainer, visit cooperfitnesscenter.com or call 972.233.4832.