This months spotlight is on Cardio

This is our first posted spotlight on one of the best forms of exercise out there: Cardio.

A person can hear a lot about cardio when talking about getting fit...but what really is cardio?  Simply put, cardio is short for cardiovascular exercise which means really any exercise that benefits the heart.
Here's a few things to get your heart rate going:

• Walking
• Biking
• Running
• Aerobics
• Snowboarding/cross country skiing

Just 20-30 minutes a day (with your heart rate between 120-140 beats per minute), three to five times a week and you are off to a great start to a healthier heart.  But did you know all the benefit's of your healthy new lifestyle?  Here's a few things cardio can do for you.
Cardio reduces the risks of:

• Type 2 adult-onset diabetes
• High blood pressure (hypertension)
• Stroke
• Heart Attack
• Cancer (certain forms like prostate & colon cancers)
• Gallstones and gall bladder disease
• Sleep Apnea (failure to breathe normally during sleep

Here's a clip on a few things to get you moving and feeling great:



Here's some more helpful tips to get you started with cardio:

How Long?
     30-45 minutes a day. Shorter if harder, longer if easier.
How Hard?
     You should be able to have a slow conversation.
What if I get too tired?
     Walk until you can begin again. Keep moving until you’ve reached your goal, no matter what speed you increase or decrease to.


Just remember, it takes only a little bit everyday and soon you will notice the great effects that cardio exercise can have on you.  Everyone has to start somewhere, and sometimes all you need to do it take a step.  And then another.  And maybe a few turns around the block.  :)

All the best to you, and a long life!

Your friends at Fremont Fitness Center




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