As Winter Garden's most recognized health and nutrition expert, I have the honor and the pleasure of interacting with and helping a wide array of people achieve their health and wellness goals. And one of the most common questions I get is: "What about cardio?" I'll do my best to address this question, but first...
...I want to be clear...
Cardio is fine if you enjoy cardio; there is nothing wrong with cardio. In fact, I believe that cardio is an important piece to an intelligent and balanced approach to physical fitness and overall wellness. Just ask our VIPs about their personalized action plans.
...Here's the rub...
Cardio is the weakest link in the health and wellness chain. In other words, you get the least bang for your buck. Allow me to explain...
Here's what a balanced approach to wellness and general physical fitness looks like [in this order]
Number one: Strength
Number two: Mobility
Number three: Cardio
Let's run through a few hypothetical questions.
Can preparing for a 5K help you with your upper body strength? No.
Can strength training help you with your upper body strength? Yes... and mobility, too.
Which of these two training methods will help you push yourself off the floor if you happen to fall down?
Can preparing for a 5K help you with your mobility and injury prevention? No.
Can yoga help you with your mobility and injury prevention? Yes... and strength, too.
Which of these two training methods will help you pick up your groceries or grand children?
Let's take another perspective...
Strength burns more calories [for up to 36 hours after training], tones the muscles, and taxes the heart and lungs [in a good way... aka cardio]
Mobility [yoga] burns more calories [because of the muscle contractions... aka, static and isotonic strength], tones the muscles, increases body awareness, increases mobility, and can tax the heart and lungs [in a good way... aka cardio]
Cardio burns fewer calories [and the calorie burn stops when you stop], taxes the heart and lungs [in a good way]
The take away...
Instead of doubling up on your cardio because you missed a yoga class, grab a kettlebell, or pop in your favorite yoga DVD and get started.
Yoga is a great way to cover a lot of bases. At Winter Garden Yoga, we emphasize strength over flexibility, and alignment over depth. This way, you get toned muscles, and a mobile body that is resistant to injury.
Kettlebell training is an awesome way to develop strength, mobility, and cardio in an all-in-one method.
And once you've gotten your yoga and kettlebells done, take the next day to go for a nice walk, get some fresh air, and enjoy the cardio.
Winter Garden Yoga is a world renowned yoga studio recognized for providing a unique form of “functional yoga instruction” that gives you a toned, pain-free body that leaves you feeling great whether you’re currently flexible or not.
Unlike ordinary yoga studios with crowded classes that over stretch and leave you feeling lost in the crowd, our services focus on strength, mobility, and nutrition all wrapped up into a caring, supportive, family-like environment you’ll call home.
Contact us or give us a call at 407-579-9889 for a free, no obligation consultation ($87 value) to find a package plan that is perfect for you.
Showing posts with label cardio. Show all posts
Showing posts with label cardio. Show all posts
Saturday, May 10, 2014
Saturday, April 12, 2014
Secrets Revealed: Penalty Cardio, Fat Loss
A special message from Brian about fat loss.
Get ready to enjoy Winter Garden Yoga’s new series of blogs: Secrets Revealed. Within these posts you will find a goldmine of information to help you with your health and fitness goals. These are the tips and tricks that I use with my private clients to get outstanding results. This stuff works. In fact, you may find that these posts disappear after a while because I may think twice about giving away such great material. If you’re ready to melt away the extra pounds, boost your energy, and feel years younger please read on…
“What’s the quickest way for me to get in shape?” This is the most popular question I am asked. The real question is: “How can I burn fat, build muscle, and look toned?” The answer is easy. In fact, it is too easy.
Enter, Penalty Cardio
I picked up this tip from a friend of mine (and $10, 000 body transformation winner), Doruk Ilgaz. Doruk would encourage his clients to do their best throughout the week... you know the drill... eat right and exercise. However, if there was ever a time when someone fell off the wagon, Ilgaz would dispense penalty cardio.
Here's How It Works
Let's say that you're out with friends and you succumb to peer pressure. You just HAVE to have ONE beer. No harm. No foul. That is until it turns into two or three beers.
Okay. You messed up. Own it and pay it back with penalty cardio.
Penalty cardio must be served first thing in the morning. Wake up, use the restroom, and get to work. Here's a routine I share with Winter Garden Yoga's Platinum VIPs:
Disclaimer of liability: Always consult with your physician or health care provider before trying this or any other health and fitness routine.
The cardio routine outlined here can be used with a jump rope, power walking, or virtually any form of cardiovascular activity. The key is to train in intervals of 20 seconds of varying intensity. The workout described below uses running in place as an example.
Set your timer for 20 minutes. Warm up for three minutes and then begin your workout immediately. After your 14 minute workout, cool down for the last three minutes.
Enter, Penalty Cardio
I picked up this tip from a friend of mine (and $10, 000 body transformation winner), Doruk Ilgaz. Doruk would encourage his clients to do their best throughout the week... you know the drill... eat right and exercise. However, if there was ever a time when someone fell off the wagon, Ilgaz would dispense penalty cardio.
Here's How It Works
Let's say that you're out with friends and you succumb to peer pressure. You just HAVE to have ONE beer. No harm. No foul. That is until it turns into two or three beers.
Okay. You messed up. Own it and pay it back with penalty cardio.
Penalty cardio must be served first thing in the morning. Wake up, use the restroom, and get to work. Here's a routine I share with Winter Garden Yoga's Platinum VIPs:
Disclaimer of liability: Always consult with your physician or health care provider before trying this or any other health and fitness routine.
The cardio routine outlined here can be used with a jump rope, power walking, or virtually any form of cardiovascular activity. The key is to train in intervals of 20 seconds of varying intensity. The workout described below uses running in place as an example.
Set your timer for 20 minutes. Warm up for three minutes and then begin your workout immediately. After your 14 minute workout, cool down for the last three minutes.
- Warm Up x 3 minutes
- Walking in place x 20 seconds
- Jogging in place x 20 seconds
- Running in place x 20 seconds
- Repeat 20 second intervals, nonstop, for 14 minutes
- Cool Down x 3 minutes
Yes, this means that on some days you will have two workouts.
If we take a tip from Tim Ferris, you can also use penalty cardio if you know that you're going to have an off day. We're all human, right? Maybe there will be a holiday smorgasbord coming your way or an off-the-hook office party. No problem. Own it and create a caloric deficit before the event with penalty cardio.
Got it?
Good!
You Can Do It!
If you're ready to put an stop to frustrating dead ends, if you're ready to make amazing things happen for your life, then I want you to contact us for a free, no obligation consultation. You've got nothing to lose because your results are guaranteed. Get started now!
You Can Do It!
One of the many benefits of Winter Garden Yoga's VIP packages is the accountability. Our VIPs are literally surrounded by people who want to succeed. And they want you to succeed too.
One of our VIP Success Principles is to surround yourself with like minded people. You want to be around folks who will lift you up and inspire you... not hold you down.
If you're ready to put an stop to frustrating dead ends, if you're ready to make amazing things happen for your life, then I want you to contact us for a free, no obligation consultation. You've got nothing to lose because your results are guaranteed. Get started now!
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