30-Day Challenge Module 2
- Read today's module on "Are You Getting Enough Cardiovascular Exercise," and follow the FITT principle to plan out your cardio for the challenge.
- Participate in any cardiovascular activity of your choice for at least 20 minutes.
- Find one of the recipes in the Recipe Guide and plan to make it for one of your meals this week.
- Feel free to share with the Facebook Group what it is you are doing for your cardiovascular activity and which meal you plan on making this week.
Are You Getting Enough Cardiovascular Exercise?
One of the main areas of fitness is what we call cardiovascular fitness. Cardio (referring to the heart) and vascular (referring to the corresponding vessels), also known as aerobic exercise, is crucial for moving oxygenated blood throughout the body. When the body's cardiovascular system is inefficient, our risk for cardiovascular disease, hypertension, diabetes, & obesity is higher. Many are confused about how much exercise they actually need to help keep their cardiovascular system healthy.
The simplest answer is to aim to accumulate 150 minutes per week. The more specific answer lies within the FITT principle. The Word FITT is an acronym for Frequency, Intensity, Time, and Type.
Frequency is the number of times per week you can devote to purposeful cardiovascular exercise. If you need to accumulate 150 minutes and you can devote 3 times a week to walk on the treadmill, then you would need to do at least 50 minutes each time you walk. If you are new to exercise then that might not be realistic. I suggest starting off with 10 to 20 minutes and slowly work your way up to 40-50 minutes. You can also look for other ways that you can add to that weekly accumulation so that you are not expected to get all that exercise in all at once.
Intensity refers to how hard you are exercising. One of the most common mistakes new people do when starting an exercise program is they start off too intense. If you are a calorie counter, you will especially notice that the harder you work the more calories you burn in less time. The 150 minutes of cardiovascular exercise should be done at a moderate workload. That means if you are exercising you should still be able to talk to someone. If your cardio intensity leaves you breathless and you are unable to hold a conversation, then that is an indication that the intensity is too high.
Time refers to how long you are devoting to a single exercise workout. We touched on this when talking about frequency. You might find that each time you exercise, the amount of time you are able to devote to it will differ. It is not crucial to get the same amount every time you exercise, but once again the goal is to have your accumulated time equal to 150 minutes by the end of each week.
Type refers to the chosen exercise you are performing. When it comes to gaining cardiovascular benefits, you will want to do exercises that increase that heart rate and breathing rate for a sustained amount of time, doing activities such as walking, jogging, cycling, swimming, and so on. It is also good to change it up so that you don't get bored of routine. If you enjoy what you are doing it is more likely you will keep it up.
Remember, if you are brand new to exercise then 150 minutes each week may not be realistic for you right now. Start off with an amount of time you know you can handle. In time, you can increase the duration of your activity when you are ready
Today we are talking about the kind of aerobic exercise that is sufficient to keep the cardiovascular system healthy. If your goal is to lose weight then the amount of total time per week will need to eventually increase. If your goal is more sport-specific, then the intensity of your cardiovascular exercise may need to increase to match the demands of that particular sport. I explain more in the video below.
As a Lifestyle Transformation Coach, my mission and purpose in life is to inspire and empower lifelong positive changes. We understand that making those changes can be difficult and that there is no shame in needing help. All of our 1-on-1 coaching clients receive exclusive access to our entire exercise video library, and can choose to participate in any of our 30-Day Challenges up to six times as part of their coaching package. If you would like to enquire about working with a coach take some time to COMPLETE THIS HEALTH ASSESSMENT.
All Rights Reserved. No part of this program may be reproduced or redistributed without permission in writing from the author. The 30-Day Challenge program does not make any recommendation of medical treatment or medication. No individual should undertake the 30-Day Challenge program or any of its regimens without first consulting and obtaining the informed approval of a licensed medical practitioner.