Cardio Basics

What is fitness? 

Is it functionality or aesthetics? Is it strength or speed? Is it low cholesterol or low resting heart rate? 

Well, it is obviously all of those and much more. Wading through the endless books, magazines and journals can be exhausting and many times ideas, theories and disciplines are contradictory. Why? Because fitness is not an absolute science. Fitness takes science and develops it to best suit an individual or team.

So what’s a novice, or for that matter, an experienced athlete to do? Fitness is comprised of, but not limited to, cardiovascular strength, endurance, muscular strength and power, core training, flexibility and range of motion, balance and proprioception, speed and reaction time and body composition. So how do we use cardiovascular activity to our best benefit? Listen to your body, use common sense and incorporate the fundamentals below. 

Cardiovascular Basics: Exercise in your target heart rate realizing that medication, heart condition, athleticism, stress and other conditions may alter your range. Your range can be easily established by a fitness professional. 

Use variety. Utilize at least three different pieces or classes per week to develop your cardiovascular ability. 

Exercise between 3 and 6 times per week. Vary your intensity, duration and frequently often. Adapt your workout to your goals and change as plateaus occur. Utilize intervals, circuits, cross training, supersets, and the like. 

Regularly attend group classes that focus on full body cardiovascular movement, such as Cardio kick boxing, Cardio Core, Indoor cycling, etc. 

Wear appropriate footwear These fundamentals will get you off to a great start. As your body adapts to one form of cardio, switch it to another. Keep the body and the mind off guard. This process will keep you progressing, keep you safe, and most important, keep you in the gym. 

Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client

Develop a 6-pack

We all have ‘em---abs. Abdominals, Core, 6-pack, stomach muscles! Whether you can see them or not is another story. And regardless if you have a 4, 6 or 8-pack, being lean, functional and strong in the mid section is a must. Here are sure-fire ways to develop your abs.

Good attitude. Be optimistic and confident about your body. Visualize your 6-pack as the lean strong muscle it will be.

 Proper nutrition. Eat small meals, eat breakfast, and find the foods that optimize your metabolism.

 Endurance Exercise. Do interval training, cross-training, and classes such as indoor cycling, and classes innovated by the author such as cardio core cross-spin, cardio yoga, etc.

 Resistance Exercise. Keep a steady stream of individualized, intense strength workouts for all muscles.

Isometric Exercise. Include core builders such as high and low planks, bridges, as well as disciplines such as yoga and pilates.

Stability Ball. Use exercise balls for crunches, situps, core balancing and core stretching.

Train the entire core. Do not just train abs, utilize exercise for complete core activation of lower back, obliques, transverse abdominus and pelvic floor muscles.

Breath. Learn how to yogic breath to better activate the abs, utilize the diaphragm and allow the body to lengthen the core.

Using these simple yet important tactics will highlight your 6-pack and also improve your function and overall health and wellness.

Marc D. Thompson, owner of VirtuFit^TM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity, analysis, intuition and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client. 

 

Marc D Thompson, VirtuFit^TM

Virtual Personal Training, Live & Online^TM

Energize With B-12

Heading to the gym, trying to get more sleep, choosing healthier food, but still you are dragging day in and day out.  Maybe its time you take a closer look and see if you are lacking vitamin B-12?  It seems that as many as 40% of all Americans are not getting enough B-12 in their diet.  Perhaps you are among this group who just don’t have enough for optimal health.  When you don’t have adequate levels of this vitamin you can often exhibit signs of increased fatigue, mood changes and dementia-like qualities, difficulty remembering things and inability to concentrate.  And these are just short term symptoms.  In the long run, these can lead to permanent nerve damage, as shown with tingling or numbing.

 

How does Vitamin B-12 work in the first place? Vitamin B-12 is responsible for the DNA that makes new cells, forming healthy red blood cells, and helping to convert the food we consume into the energy that powers our metabolism.

B-12 is easily found naturally in a variety of foods including seafood, poultry, beef, pork and dairy products. It is also found in foods that have been fortified, such as breakfast cereals.  And many others opt to use supplements, including sublingual formulas to meet their bodies needs.  Diets rich in meats, fish or milk can often supply the B-12 one needs to avoid insufficiencies in the diet.  However, those who follow a vegetarian diet often fall into that category of those who are more likely to fall in that percent of those falling short. Vegetarians might want to consider nutritional yeasts that can be sprinkled on foods to help any short comings.  For those who truly want to be sure to meet their needs for this energizing vitamin they might add a supplement, offered in lozenges, pills, melt-aways and even shots, to be certain to get enough. 

Those at greatest risks for a deficiency are those with gastrointestinal issues.  IBS, Chrohn’s, celiac or other gastrointestinal conditions might have an adverse affect on the absorption of B-12.  With bouts of diarrhea and irregular bowels, one may not absorb enough from the food, or in fact not produce enough intrinsic factor needed for absorption of B-12 in the small intestine.  Stomach surgeries will have a similar negative effect on its absorption.  Those on certain medications may also be at a disadvantage, as there may be an effect on stomach acids, which are related to B-12 absorption.  Additionally a great number of people over the age of 50, will have less stomach acid, which will not allow the body to properly unlock the vitamin from the food.  So supplementation for those over 50 is often recommended, where B-12 is in a free form and easily usable.

Don’t overlook the power of this vitamin.  It may not seem obvious at first, but if you are experiencing unexpected fatigue, feel a bit forgetful and seem more moodier than usual, it just may be your running low on B-12.  With so many easy remedies in your diet and on the market, don’t let this take over.  Take charge, power up and get your B-12!

Marlo Mittler, MS RD

Dietician/Nutritionist Koach