EQUIVITA
  • Home
  • About Us
    • Our Mission
    • Contact/Location
    • Media
    • COVID Protocols
  • Services
    • Initial Fitness Review
    • Fitness
    • Group Classes
    • Massage Therapy
  • Virtual Studio
  • Partners
    • Equanimity
  • Blog

That's not Cardio

6/9/2022

0 Comments

 
For blood flow, endurance, fat loss, metabolism shifts, blood sugar reset, mental clarity…this list could just keep going and that’s just a list of what we know thus far. It seems every day there is more research that adds something more to the list of benefits to be gained from cardio exercise. But what is cardio exercise?

I know that seems like a silly question since we all have so much experience with the concept, but if you look at some of the research methods for the “cardio” exercise you'll find that the studies were clearly pushing the subjects into an anaerobic energy production. Without getting too technical, this means that the gains realized in the study were from a higher intensity. An intensity that was beyond aerobic or “cardio”.

Aerobic exercise is not defined by the activity, but the intensity of that activity. Pedaling a bike at a resistance (indoor bike) and speed that you can sustain for at least 8 minutes can be considered aerobic. Pedaling that same bike at a resistance and speed that you can only sustain for 1 minute, is not aerobic, it is anaerobic, even if you repeat that minute multiple times with rest in between. But what if, instead of resting between bouts of the high intensity, you continued to pedal but at the lower resistance and speed? This is, of course, the idea of interval training and it has many benefits. It is a stretch, though, to call it cardio exercise. 

This matters because of how the public uses the information from the fitness industry. In 1996 the Surgeon General’s report on physical activity gave recommendations for the minimum amount of exercise necessary to decrease risk of disease. One of these recommendations was that exercise could be broken into shorter bouts, as low as 8 minutes long, and that quickly became counting all movement toward exercise goal regardless of how brief. Another recommendation was that exercise should be most days of the week, which somehow translated into 3 days a week. And remember, the recommendations were the minimum to have any benefit. So, when they were lessened even more it is no wonder that the benefits also failed to be realized.

So, what we know is that exercise can make a huge difference in many areas of life and there is a clear dose-response relationship with greater benefits to be gained with higher intensity and greater frequency. Using this as your guide will be far more effective than some classification label that can lead you to believe that all of those listed benefits of cardio can be gained by walking. 

As always, let me know how I can help.
Adam
0 Comments

The Interval

6/8/2022

0 Comments

 
Picture
The best way to get where you’re going is to feel good along the way.
~words Tara Styles used in her blog at some point

As we break into the warmer months of Summer and the daylight gives us space to be out and about, it is in step with nature that we pick up our cardio respiratory operations (aerobic fitness training). At its base, cardio respiratory exercise draws copious amounts of oxygen into the body and bathes the cells in energy, the energy your body needs for effort(s). That is what aerobic fitness training is, breath controlling the amount of oxygen that gets to your muscles, oxygen that fuels the motor of your locomotions.

Meaningful cardiorespiratory fitness gives us the sense that we are in connection with our flame! When you feel in connection with your cardiorespiratory fitness, you know that you ‘can-do.’ It’s the assurance that you can keep up with the herd, young and younger; it’s also the moxie that you can take down the challenge.

What is also good to remember is that Rome wasn’t built in a day. As we shed the darker months of Winter and pare back the less free-range nature of the pandemic, perhaps it is a good time to revisit interval training. Interval training offers a fine interest-factor to the repetitive aspect of effective cardio respiratory exercise, as well as giving us gobs of ways to slide beads all about your fitness abacus! The interval can be used to support a person trying to restore base level endurance after surgery, or it can be used to safely push intensity, or aggressively safely push intensity. Gobs, and gobs of options–all you have to know is your interval training builders.

Interval training is the project of alternating segments of TIME and INTENSITY. The simpler part of the equation is time. You may choose to track time in minutes, as with this example: walk 3 minutes at a regular gait pace and 1 minute at a faster gait pace for a total of 30 minutes. You may choose to track time by landmark, as in this example: on a 400 meter track, walk the straights, run the curves.

When you seek to influence intensity, remember there is a sort of micro/macro aspect. You program for the challenge of effort AND for how long you challenge that effort. Sally wants to increase her happiness walking for several hours to prepare for her European vacation. She wants her body to show up without complaint so she can be present for the sights and experiences of her vacation. She anticipates walking 2-3 hours at a time, which is outside of her life custom currently.

Sally sets up phase 1: walk 45 minutes straight, first phase. That feels solid, she recovers on the same day as the activity, so she shifts to walk 3 minutes at a regular pace, and then walk 2 minutes faster than regular pace, and she does this for 45 minutes. She feels a bit stiff from this shift, but after a couple weeks that is no longer the case. Next she adds 15 minutes more time to this same interval, and finally she switches the interval to more fast walking than regular walking. In Sally’s case, after 3 months of interval training, she feels in her bones that she is ready for a good 2-3 hour segment of touring before taking a break.

With effective interval training, you use your gobs of options to influence your body to some artful outcomes. You increase the amount of oxygen you are taking into the cells of your body, and with consistent demand, the mitochondria will multiply to meet demand and you will have more ability to recruit fuel for your muscles. The greater the density of mitochondria in your muscles, the more oxygenated blood you can connect through that muscle which influences your muscles ability to recover and restore for round-next. Interval training also gives the muscles, bones and connective tissues of the body a better stress-equation. You can condition those tissues with manageable amounts of demand, rather than crush them with constant use that they then make into dysfunctions–like itis’s, fractures, and ruptures. Win/WINNER!

Of course, with all the options there is a case for analysis paralysis. I’d say start with your desire, and try to suss out a plan on paper. If you feel you still have questions as to what intervals to plan for, to help reach your desired goal, please email me at twise@equivita.com.

We will figure out how to feel good along the way.

In robust health!
Tami
Picture
0 Comments

    EQUIVITA

    This blog is written and updated by the staff that support EQUIVITA. Individual blog posts are the thoughts of the staff member that submitted the post.  The content of these posts often support the thoughts and ideas of our organization, but do not always(and we scarcely use definitives) reflect the same thoughts or ideas of the organization as a whole.

    Archives

    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    October 2021
    September 2021
    August 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    March 2019
    December 2018
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    December 2015
    November 2015
    October 2015
    September 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    September 2014
    August 2014

    Categories

    All
    1RM
    Abdominal Muscles
    ACSM
    Adam Grant
    Adam Milligan
    Adaptation
    Aerobic Exercise
    Ailments
    Alignment
    Allostasis
    Ankle Mobility
    Annie Dillard
    Anti-inflammatory
    Anxiety
    Arch Tightness
    Arthritis
    Ayurvedic
    Back Pain
    Back Spasm
    Barefoot Training
    Biomechanics
    Bloating
    Blood Sugar
    BMI
    Body Building
    Body Fat
    Body Scan
    Breath Awareness Video
    Calve Raises
    Carbohydrate Loading
    Cardio Exercise
    Carla Fox
    Charis Harris
    Clintonville Farmer's Market
    COVID 19
    Deep Core
    Deep Core Training
    Deep Front Line
    Depression
    Diaphragm
    Diaphragmatic Breathing
    Diaphragm Stretching
    Diet
    Diet Tracking
    Digestion Ease
    Disrupt Repetitive Force
    Dumbbell
    Exercise Recommendations
    Fascia
    Fatigue
    Fat Loss
    Feet
    Fitness
    Five Keys Fitness
    Flexibility
    Flexible Feet
    Flourishing
    Foam Rolling
    Focus
    Food Supply Chain
    Foor Exercises
    Foot Drills
    Fredrick Kaufman American Stomach
    Goal Planning
    Goal Setting
    Gut Garden
    Gut Microbiome
    Habitual Posture
    Health
    Hip Stabilization
    Homeostasis
    Human Spirit
    Hunger Awarness
    Hypertrophy
    Image
    Inner Core Training
    Intense Exercise And Nutritional Needs
    Interval Training
    Intrinsic Foot Muscles
    IRest Practice
    Katherine Baxter
    Kettlebell
    Killer Immune Cells
    Knee Pain
    Languishing
    Laughing
    Lean Mass
    Maria Popova
    Massage
    Metabolism
    Micronutrients
    Mitochondria
    Mood
    Motivation
    Multiplaner Movement
    Muscle Recovery
    Muscle Spasm
    Natural Killer Immune Cells
    Neti Pot Use Care
    Neurohormones
    Nutrition
    Ny Times
    Osteoarthritis
    Over Training
    Pain
    Parasympathetic Nervous System
    Pelvic Floor
    Pinched Nerve
    Plantar
    Post Exercise Replentishing
    Postural Alignment
    Program Repetition
    Protein
    Relaxation
    Reset
    Resistance Bands
    Rest
    Running
    Running Gate
    SAID Principle
    Satiety
    Seasonal Eating
    Short Food Supply Chain
    Short Foot Exercises
    Sinus Massage
    Sleep
    Sleep Training
    Stabilizer Muscles
    Stationary Machine Use
    Strength Training Plan
    Stress
    Supply Chain Food Managment
    Synovial Joint
    Tami Wise
    Throw Out Back
    Toe Exercises
    Treadmill Traning
    Treadmill Walking
    Trigger Point
    Vagel Reset
    Vagus Nerve
    Visualization
    Weight Training
    Well Being

    RSS Feed

15o8 Hess St.,
​Columbus, OH 43212
​614.298.8781
Copyright ­© 2022 Body By Me.
​All Rights Reserved.


Sign In/Register


EQUIVITA is proud to serve our community for over 20 years.

Picture