Read The No More Excuses Diet Online
Authors: Maria Kang
Cardio should be performed after your warm-up and strength training. This is because you want your body to utilize your
glycogen storage (carbohydrates found in your muscle) to pull, press, and push weights. Since strength training is the more intense part of your routine, you want to make sure most of your stored energy is expelled during that period. I make it a general rule to train no longer than 90 minutes at a time, and I recommend you do the same, as your body will require fuel. If you don’t properly feed yourself, your performance suffers, your results decline, and your efforts are wasted.
Making efficient effort is the crux of the No More Excuses program. Success is not how often you do something; it’s how well you do it. Here are some handy
tips for getting the most from your cardio workout.
As a busy mom, I was relieved to read that the overwhelming number of studies shows that shorter cardio durations incorporating interval training burn more calories after training than do longer low-intensity cardio activities. That is, slow and steady sometimes wins the race, but in this case fast and challenging gets the reward. I usually start by warming up for 5 to 10 minutes, then change my intensity every 30 to 45 seconds, whereby my heart is challenged for a short duration and then recovers for an amount of equal time. I perform intervals for a minimum of 20 minutes.
Raise your hand if you are a cardio queen or king! Raise both hands if you love taking group exercise classes and hardly ever step onto the weight room floor. While cardio is definitely beneficial for your
lungs and heart, to create and sustain results, you need to balance strength and cardio training. I promise you, you will notice that people who stopped taking cardio classes and got comfortable with the free weights outside the classroom are the ones who finally started seeing results.
Perform a minimum of 20 minutes for three or four days a week. When you hit a plateau, increase your duration, change your intensity, or switch your exercise.
1.
Change your workout every three weeks.
If you are used to running a 12-minute mile, try running at an 11-minute pace or increase your incline. There is no change without challenge.
2.
Listen to upbeat music.
Studies have shown that listening to music stimulates the motor area of your brain, which promotes greater physical intensity.
3.
Experiment with different group exercise classes.
When you are unmotivated, being with others gets your blood pumping. It also adds a degree of fun to your workout.
4.
Purchase easy and inexpensive home equipment.
Include a jump rope or workout DVD. The convenience will give you little excuse for not fitting in your 20-minute workout.
5.
Get outside.
The best kind of workout is in open terrain, where you breathe fresh air and are one with nature. Being outside creates a less stable environment as well, which stimulates your central nervous system and challenges your body and mind. Running, jogging, hiking, swimming, and biking are all great activities to perform outdoors.
Flexibility training is often overlooked, but it is incredibly important. We take advantage of our abilities to bend, reach, grab, and turn. However, as you get older, your body’s agility and elasticity change. While the jury is out on whether great flexibility prevents injuries, I will say that the more flexible you are, the more joint mobility you have. The greater your body’s range of motion, the smaller your risk of straining a muscle. Certain muscles start getting tight, specific movements become shorter, and your body’s ability to move freely grows limited.
Stretching relieves muscle soreness, opens up circulation, and reduces stress.
Stretching should be performed after you have warmed up for 5 to 10 minutes or after your entire workout. To get a really good stretch, you should get the blood circulating and your muscles warmed.
When performing a stretch, follow proper form and hold the stretch for at least 12 to 15 seconds. Don’t hold your breath. Make sure you are slowly inhaling and exhaling, especially as you reach farther to deepen your stretch.
Seeking balance in your strength, cardio, and flexibility routines is tough. For many people, stretching is definitely the challenging part—after all, when you have completed an exhausting workout, the last thing you want to do is spend additional minutes stretching. Nevertheless, here are some speedy thoughts to make you a better stretcher:
1. Stretching can be done any time of the day.
You don’t need to be in a gym, wearing athletic shoes and a sports bra, to stretch. You can stretch in your office chair, while watching television, or between loads of laundry. While I recommend warming up to promote blood circulation before deep stretching sessions, smaller yet still beneficial stretching sessions can be performed anywhere.
2. Tight muscles, especially with a muscle imbalance, need the most stretching.
Most often you can match people’s occupations with the kind of muscle soreness they may be experiencing. Most people who sit all day have tight chest and neck muscles. Most nurses and caregivers have lower back tension. Many runners experience tight hip flexors. Whatever conditions you impose on your body daily will be compensated for by muscle imbalances and eventually injury. Whenever I am conscious of my goals, I sit up straight in my chair while writing and stretch my neck and chest. I also take that opportunity to fix my posture. I do this while at stoplights or waiting in line at the grocery store, as well.
3. Practice
yoga.
When you perform several sun salutations, you are challenging your body in various positions and holding it for a couple minutes. This not only strengthens your core and challenges your central nervous system, but it also focuses your breathing, loosens your muscles, and strengthens your body.
So how do you stretch? There are several types of stretching, but specifically four that you will engage in: ballistic, dynamic, self-myofascial release, and static.
Ballistic
stretching is moving with momentum and stretching the muscle to its maximum. Imagine a small “bouncing” movement while performing a stretch—that’s ballistic! An example of a ballistic stretch is when you sit in a straddle position and reach to one toe while bouncing back and forth to reach farther.
Dynamic
stretching is a controlled action in which you slowly perform the movement. It prepares you for action and focuses on a full range of motion. An example of a dynamic stretch is when you perform unweighted squats before performing weighted squats.
Self-myofascial release
, or SMR, stretching is becoming more commonly known these days. You apply pressure to the muscle via a foam roller while the muscle is relaxed. An example of an SMR stretch is sitting down on the ground with a foam roller beneath your tight hamstrings while your legs are positioned in a pike position.
Static
stretching is the most common, what we generally learn in gym classes. You get into a stretch position and slowly stretch until you feel tension. You hold the position for several seconds, then release. An example of a static stretch is placing your arm behind your neck and dropping your forearm down while applying some tension with your other arm for a good triceps stretch.
I have used every form of stretching during and after my workouts depending on what feels best for my body. For deeper pain, I use SMR stretching by foam-rolling my upper back, glutes, or hamstrings. When I’m going to perform plyometrics, I use
ballistic stretching to prepare my body for movement. When I’m warming up for a kickboxing class, I use
dynamic stretching to loosen my legs. After an intense workout, I usually perform static stretches, especially along my trunk and legs.
Check out the stretching motions shown in the
Appendix
; these are my favorite stretches—a great way to reward yourself after a workout!
Here
you will find a variety of sample workouts, but you should also feel free to design your own. The guidelines presented in this chapter will help you develop your personal workout routine. I don’t believe there is any single technique that will transform your body the most; a balanced program complete with a few training lessons is essential for becoming your strongest, fittest self. To get the most out of your exercise plan, devote three days to strength training and three days to performing cardio (they can be on the same day). You will then also perform flexibility training for 5 to 10 minutes at the end of each workout.
1.
Stay hydrated.
Don’t work out without a
water bottle. You are losing a lot of water while you exercise, so between sets make sure you’re hydrating your body, allowing the water to replenish your cells. Try also squeezing some lemon into your water to add flavor, which will aid digestion and boost your immunity at the same time.
2.
Focus on proper form.
You should always be in control of your body when you work out, whether you’re lifting, using a machine, or biking. If you are swinging your body, lacking control, and slouching during a strength exercise, then you are being counterproductive. Make sure your chest is high, shoulders are back, hips are squared, tummy is tight, and toes are forward. As you move your body through an exercise, maintain good
posture; as soon as it starts to change, stop and identify your limited range of motion until you become stronger and more flexible.
3.
Warm up for 5 to 10 minutes before strength training.
Wake up your body and get your blood flowing. Warm up by walking at a fast pace, riding a bike, performing some step-ups, or using a jump rope. Not only will it stretch your limbs and joints, but it
will also awaken your mind and prepare you for a focused workout.
4.
Perform a minimum of 20 to 40 minutes of strength training three times a week.
Strength training is the fountain of youth for a lot of people. It molds your physique, makes your limbs strong, and keeps your metabolism churning. Building muscle can be completed by utilizing your own body weight, free weights, or machines at the gym.
5.
Perform intense cardio a minimum of 20 minutes at least three times a week.
Performing regular cardio not only builds a healthier heart but also burns your fat tissue. A healthy heart enables you to move blood through your veins and arteries with efficiency.
6.
Perform cardio on an empty stomach.
When you perform cardio you are burning either glycogen (food) or stored fat; when you do it on an empty stomach, you’re going to start burning more stored fat faster! If you plan to perform morning cardio on an empty stomach, do so within the hour after you wake up. Otherwise, eat something, as your body has fasted for several hours while sleeping and needs food to function. If you decide to perform cardio later in the day, minimize your food intake a couple hours before your workout to ensure you are burning stored fat (and not what you just ate).
7.
Eat a carbohydrate within the hour before strength training.
When you are strength training, your body needs energy to lift, pull, and push.
Carbohydrates are eaten for energy, so give your body an extra boost before you work out. I typically eat a piece of fruit or some oatmeal before a workout, but I ensure that my intake isn’t too heavy, as a full stomach creates bloating, cramps, and indigestion.
8.
Eat
protein and carbohydrates within an hour after training.
Carbohydrates are required to refuel your
glycogen storage,
your body’s main fuel, which is found in your muscles. Pairing your carbohydrates with a protein source will control your insulin levels and slow your digestion. Consuming both will refuel your glycogen stores and rebuild your muscle breakdown that occurred during your workout.
9.
Stretch after you work out.
Stretching will prevent you from feeling sore after a workout; it also aids in the recovery process. It is an opportunity to relax, focus on your breathing, and get into a Zen zone before moving forward with your day.
10.
Don’t skimp on
rest days.
Rest is very important for your body to heal and rejuvenate.
Overtraining is a real danger, as you can feel depressed and irritable from chronic soreness and fatigue. If you are a beginner, try resting every other day. As you become more advanced, rest every third day. When you are intermediate, rest every fifth or sixth day. If you are sore, do not train the sore muscles. Lie in a bath of
Epsom salt, stretch your tight muscles, and perform some light cardio to get your blood flowing.
When you are new to exercise you must slowly build your strength and endurance. Do not rush into any fitness activity too quickly, and make sure you always get your doctor’s consent. You will train anywhere between three and six days per week. After three weeks your body will start adjusting to your program, so I have offered progressive workouts to change things up. Most of the exercises are demonstrated using proper form in the
Appendix
. Throughout my years training, I have cycled through these various workout programs and have changed them up by performing different exercises, adding supersets, increasing weights, altering reps/sets, or extending my workout duration (right now I’m at the Circuit Training phase again!).
On cardio days perform 20 to 45 minutes of cardio. If you lack time (as I often do), just perform 20 minutes but make sure you incorporate high-intensity interval training. At the end of each workout, include a small stretching routine that focuses on muscles worked and corrective postural stretches.