Episode 76 - 5 Tips to improve cardio


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Arlington fitness center

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Hello, this is Charles Colaw on the, you could do this podcast and today I’m gonna talk about improve cardio five tips. So the problem is a lot of people, they want to lose weight. They use cardio for losing weight, but they do not know how to strengthen their heart vein and lug system. So today I’m going to talk about this.

Well, I was researching an article that came across the muscle and fitness.com and one of the articles talked about some tips and some education on basically strengthen your heart and how you can do that.

And so I’m going to kind of go through there takes these five different tastes that they have, and then I’m going to also talk about my, take on it as a eight time certified fitness trainer and kind of apply that to me and my clients that I’ve worked with and then give you some takeaways from that as well.

So without further ado, the number one component far as an improving your cardio five tips is tracking your heart rate. Which you really needed to learn is a they talking about in this article is that you need to learn how to monitor your heart rate so that you can basically be more educated about your heart health.

So most cardiovascular machines, you can put your hand on an actual monitor and they’ll tell you how many beats per minute that’s occurring. Like in this article talks about doing cardio without a heart rate monitor is like driving a car without a speedometer.

So you really want to have a good idea where, how hard your heart is working. And that’s going to kind of give you a gauge on how you can kind of execute your workout regimen. So that’s the first thing is really learning how to track your heart rate.

So if you have a heart, you can actually buy heart rate monitors, you can get watches that are heart rate monitors, or you can just get on the cardio machine and put your hand on the handles or the sensors. And it will tell you the heart rate what your heart rate is on.

Like if you’re in one of our clubs, they all have heart rate monitors that tell you how fast your heart is beating, which is basically how intensely your heart is beating. So that’s really good to know. You need to learn that and learn how to track that.

So the second thing they talk about is going to be focusing on your heart recovery, focusing on your heart, Ricardo cover recovery. This article talks about like a high performance car, a [inaudible] that can stop on a dime your heart. Is it you want to keep your heart in shape so it can slow down quicker after a hard bout of effort.

So like, if you are jumping into, let’s say you had to get into some sort of fight to protect your family and your, your adrenaline hits and your heart’s pounding and you’re in a fight. And then how fast is it that your heart can get recover back to like resting heart rate or your normal heart rate?

The chemist shows that the health, so the heart how fast it can recover, how fast the heart and lung and vein system can recover. So you need to learn about the heart recovery, right? And in this article talks about the heart rate drop. After an intense interval can be used as a gauge as a fitness level.

So rather than just focusing on how your body reacts during an intense interval track, how quickly your heart can rate can drop back to normal or back down in about two minutes of post-exercise. Back when I was a trainer, we would do a two minute step test. We have a client step up on a box. The thing it’s like 18 inches for two minutes, it’s up, down, up, down, up, down, up down.

I have a model like a monitor. That’s showing the rate of how fast to do it, like up, down, up, down, up, down, and they do that. And then they do it for two minutes. Then we track how long it takes for their heart rate to get back to normal. And that cardio recovery rate shows how healthy they are far as in utilizing knowledge.

So gin Pharrell, how ho ho ho. Well, their heart vein and lung system works together for just a robotic recovery in general. So my take on that is it’s a super important thing to keep some of that as you get older and you don’t ever have intense bouts of exercise ever, you’re always relaxed that cardiac recovery, you know, is super important.

So if you ever did have a thing, you could get a heart attack. I had a friend of mine that was a police officer that didn’t work out for a long time. And he got into a habit, heart attack.

Basically he got into, you got in a squabble with a guy and had a heart attack almost died. And that cardiac recovery is so important, especially as you age and you have not worked that heart lung and vein system recently. So, you know, you got to keep that on track. There’s ways to do that, to strengthen that and to kind of teach your body for cardiac recovery.

So that’s the second component is learning a little bit about that. Number three is building your cardiac strength similar to like a sports car going from zero to 60 in a matter of seconds, a highly conditioned cardiac system can and quickly adapt to the exercise intervals and terrific way of getting up there and then back down, recovering so on.

So so this guy talks about setting a treadmill for a quick pace that will leave you gassed for 20 to 30 seconds. Watch your heart rate rise. When you hit 80 to 95% of your estimated peak heart rate slowed down to a light walk pace till our SIFE time to recover, walk into your heart rate drops below 60% of your peak heart rate by driving your heart rate up high, you focus on building cardiac strength.

So my take on that, it’s, it’s a, it’s a great way to, to, to, I do believe that you’re, you’re, you’re teaching your body how to adapt to a strong stimulus, take your heart rate up and then step off and recover. So it’s kind of like a, a sprint and a jog. We used to do this in athletics where we’d sprint the straightaways On the track at the high school, and then jog the turns.

And the more that you practice like a sprint jog, sprint jog, sprint jog, interval type training, where you go as hard as you can for let’s say for the straightaway, and then just a super simple jug, just whatever your recovery is for the jog. You’re training your heart rate to get to perform at a maximum level, with a lot of output, and then a total train your body on how to recover from that.

And just like anything, you’re just like building the muscle, your body adapts to the stimulus, your heart, your lung, and your health system will adapt to that stimulus. And so I encourage people like if you could do a bike,

you do high intensity for just 30 seconds and then stop for, let’s say three minutes. So 30 seconds, as hard as you can on the treadmill, a app or a bike, and then slow for three minutes at the Arlington fitness center.

So it’s like 30 seconds, hard, three minute recovery, 30 seconds, hard, three minute recovery. You do that. And you practice that for several weeks. You’ll see that your more intense on the intense and your recovery during your heart rate, that the three minutes slow down is improving.

So just practicing that can definitely improve your cardiac strength and your cardiac recovery. Number four, training your threshold, training your threshold. This is talks about your age, your anaerobic threshold, or first of the term, a two, the heart rate in which you can no longer can bring in enough oxygen to support the exercise intensely.

So for simplicity sake, that marks an intensity that is tough to maintain for an extended period of time. It usually appears around 85% of your max heart rate rather than focusing on the exact numbers, estimate it with the talk test. And the talk test is at your aerobic threshold, you should be able to monitor three or four words before taking another breath.

If you’re rambling on and on, without any trouble increase the intensity, working out your anaerobic threshold helps you to increase your work compacity. That is how long you’re able to sustain hard work. A higher work capacity will improve your cardio, but also be useful when performing intense circuits on the weight room floor.

So I totally agree with this. I think it’s great. I actually do. When you talked about circuit training, I do a super sets. I primarily do giants. That’s where I take like four exercises in a row and I hit all four of them in a row intense.

And then I wait for three minutes to recover. So even during my weight training session, I do these really powerful circuits with like traditional weight training. So like the chest incline, chest flat chest decline, and a cable cross. And I rest for three minutes and I go as hard as I can during that interval.

And that works my muscle as far as in weight training and cardiovascular. So I kind of get the benefit of both since you know, more in my life now is more about being a business person, but I still want to get my fitness in. So I try to get the cardio and weights within about an hour.

And I can actually do that through some of this heavy circuit training or what I call giant sets or tri sets, which are multiple exercises in a row without any time to recover within those three or four. So, but anyways, my whole take on this is yes, absolutely.

You want to push yourself and then, or have a recovery phase. Anytime you do that, the harder you push yourself. And the more you get to that 85% of your hat, my max heart rate, the more your heart lung and vein system will slowly adapt over time.

If you keep it up consistently, really in about four weeks, when I used to do football and wrestling within about four weeks, your body really starts making improvements, even without major changes in the way you look in your body, your cardio respiratory system really adapts quick. So it’s a lot, actually, I think it’s a lot faster.

I know it’s a lot faster than actually changing a lot of weight on your body. So like a simple, like the best thing I would say, if you’re overweight is to do it like on a bike, put the resistance at pretty high on the bike, like 75% of the max resistance, and then do like a super hard sprint for 30 seconds on the bike, as hard as you can.

And then do like a three minute recovery and do that on and off like 30 seconds on three minutes, just kind of cruise, just keep your feet moving, but kind of cruise and let your heart rate kind of recover and do that on and off.

You’re going to notice over time, the intensity and your ability to be more intense than the 30 seconds will improve. And then your recovery will come faster and faster as well. So your body will adapt. And so you’ll be in a great scenario to protect yourself or for your family or your, your you’re in a situation where you have to take off really quick or do something that that’s a lot of aerobic activity, your, your, your, your output, your recovery, your threshold, all that will improve as well. So, and then the last one to talk about here, if I can get my computer here to, to work is,

Is the fifth component of the fitness cardiac output, which actually is not responding right now. So

That will be it for the, you could do this podcast for Charles Colaw on the cardiac output threshold. My computer’s quit working. So anyways you guys have a very blessed day. We’ll talk to you guys next time. You can check us out on Colaw fitness.com, that’s Colawfitness.com. We have Arlington fitness center in multiple States.

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It’s the Colaw fitness 30 day journal. It’s like a book. A book that me and my wife have written. So if you’ve never worked out before, do you want to lose anywhere from 10 to 30 pounds in the first 30 days, basically have a workout, have a diet that’s all complete mind, freedom and a template to follow. Pick one of those books up at winter or Arlington fitness center start following it, go to the free trainer instruction.

There’s a guy that actually can train you and teach you on that for as little as $1 down as low as $5 a month. Check us out. This is Charles Colaw on the, you can do this podcast. You guys have a blessed day. We’ll talk to you soon. Bye bye and see you soon at our Arlington fitness center.

Arlington fitness center

Arlington fitness center