Can’t think of lots of different cardio exercises to keep you on track to get or maintain the body you want? Struggling? We’ve made it easier to get your brain and body going with a video we’ve updated. We usually include this video as part of our clients welcome email sequence. We’ve updated it to include up to 28 activities and decided to include it in this blog post.
When we create custom/personalized strength training exercise programs for our clients we often get asked “What should I do for cardio and how often?”. That’s a bit of a loaded question. If we are customizing programs, then this is customized as well. Generally 5-6 days of cardio per week, 10-45 minutes depending on your goals. Aim for hit training twice each week for cardio and of course if you can lift weights at minimum twice each week you will only be stronger in your cardio bouts.
Consider an individuals motivation for exercise and results they crave
Internal motivation: This means that you are hard on yourself and keep yourself accountable, use time, reps, sets or distance, pictures and always learning and pushing yourself to be your best. You adjust your diet and/or exercise to come up to meet your current needs or goals. You typically don’t need someone to tell you what to do as you know or have the time and energy to research what you should do and what works for your body. If you keep getting injuries or little aches and pains then you may need to seek out professional advice of a personal trainer or coach.
External motivation: This means that you need accountability from an outside source because you have a very loaded schedule and have a hard time breaking away to take care of you. This can also mean that you thrive off of feedback either positive or negative from an outside source such as a friend, family member, nutrition coach or personal trainer. You need someone to tell you the right way to do things because in exercise you just get too flustered and don’t want to think about it or don’t know how to not get injured or injure yourself further.
You may also need to consider other conditions
What equipment do you have available both indoors and outdoors. Do you have proper shoes and safety equipment, bike, golf clubs, tennis racquets, stroller or bike trailer for kids, stationary equipment, bike trainer, swimming pool or nearby lake, mountains, hills, rivers/lake/ocean for paddling canoe, kayak or paddle board.
Environment: Do you have a workout space in hour living space, at work, at studio, at a gym, outside space?
Climate: Is it hot, humid, cold, foggy, rainy, flat, hilly, curvy, not safe riding lanes or running lanes, too urban, too country (dogs or animals as a threat), crime rate, too dark early or vice versa.
Cardio Express Video..revised 2021
The first several are great warm-up drills for running or racquet sports. Look at intensity and form. When I’m on the machines you will see me demo different intensities or even standing on the upright stationary bicycle. For the slide board you can use sliding discs and for a step you can use a step in your house to go up and down on face the step. Not even listed is the fact that you can run or walk stairs using every step on the way up or skipping a step on the way up. TAKE A LOOK !
Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Owner/Dir. of Training