Welcome to Natalie's health tips! I started this blog specifically for my clients and Boot campers at the Sports Academy. I hope it will inspire and motivate anyone who visits to become an overall healthy individual. You can expect to find great nutrition tips, workouts, and MORE! Please feel free to leave comments and ask questions.

Thursday, June 10, 2010

More then 3 hours a week....

My dearest Boot Campers... I know that we work hard, and I mean really hard during the three hours of Boot camp every week, But the truth of the matter is that 3 hours is just not enough. Did you know that the reccomended amount of exercise you should get each day is one hour!

I get asked the question at least once a week, "What should I be doing on my off days?" My answer to you is cardio! Especially if your goal is weight loss. Cardio is going to burn the most calories.

Does cardio only mean running on the treadmill for one hour..Heck NO! I rarely get on a treadmill, especially when its nice outside. Here are a bunch of different ways to get in a great cardio workout..

Power walk on an incline (best fat burn ever!)
Jog outside or on a beautiful trail
Jog or walk pushing a child in a stroller (good luck):)
rowing machine
clean your house with a backpack full of books on your back
jump rope
climb stairs
jumping jacks
continous plyometric exercises
Bench step-ups or Bench step overs (add weight and you will want to die)

If you really want to get the most out of your cardio you should follow the F.I.T.T.E model.


If you are participating in the same type of cardio for the same duration, same speed, and same intensity day in and day out, then your calorie burn will start to dwindle because your body will adapt to it. The efficient way to execute your cardio is to change at least one of these components every two weeks. For example, if you have been walking on the treadmill for 30 minutes at 3mph, you might want to add a little incline to increase the intensity which will shock your body and give you the calorie burn you are looking for.

Cardio will not only help you to reach your calorie burn for the day, but it will help to keep your heart and lungs healthy as well. Good Luck!

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