I\’ve a diabetic Type I for 25 years, i have always been pretty active but recently i have set my mind to maximize the benefits of an everyday cardio training… currently i do cardio for 45 min to 50 minutes 5 times 6 times a week, and what i do is, i try to keep my heart rate above 50% at all times.. and then doing ups and down.. bring it to 85%-90% and then back to 50% and then to 40% and just plain creative… i used to do weights but i have replaced my work out fully to cardio. my main concern is not other but to mantain a healthy cardiovascular life… any tips on what i should do better?
Thanks.. Gary
A good cardiovascular program should consist of 30-45 minutes at 65-85% of your maximum heart rate 5 to 6 times per week.
Although a good cardiovascular program is great for you, to achieve optimal health you must incorporate cardio with strength training and a good nutritional habits!
Often I get questions about people not being able to reach certain goals or that their progress has slowed. They usually ask me what to do. My first suggestion is to look at the 5 components of fitness.
Each component is extremely important. Do you have all 5 components in your program?
1. Proper Nutritional Intake - Most people underestimate their caloric intake by about 30%
2. Proper Hydration and Supplementation - Are you drinking enough water? Is your body getting the proper amount of nutrient with the foods you are eating?
3. Proper Cardiovascular Training - Are you reaching your target Heart Rate and sustaining it during your cardio workout?
4. Proper Strength Training / Resistance Training - Are you on a strength training routine? Did you know that lean muscle is your number fat burning tool? Are you implementing the proper amount of reps, sets and exercises with the proper rest in between?
5. Professional Assistance - Have you ever heard the saying ” Knowledge is Power”? Well, in the subject of health and fitness it certainly rings true! Learning about the proper components of health and fitness is priceless! This one component will fuel the rest!
Those who think that professional assistance is expensive is sooner or later going to have to find money to treat sickness and disease.
Joggers have it made. Not only do they tend to weigh less, be nonsmokers, have fewer chronic health problems and enjoy better overall health than their non-jogging peers, they have stronger bones as well.
These are the findings of a recent study of 4,254 black, Mexican-American and white males that took part in the National Health and Nutrition Examination Survey.
Those who reported jogging at least once per month (about 900 men) had higher bone density than their sedentary counterparts. And those who jogged nine or more times per month had the greatest bone density.
In this case, more may not necessarily be better, as those who reported jogging 20 or more times per month had about the same bone density as less frequent joggers.
