Fitness 101: How Much Cardio Should You Get per Week?

When it comes to fitness, a good balance is key. Too much or too little cardio can limit your fitness goals. Learn how to balance well here.

An estimated 45 million Americans go on a diet each year. Many of these Americans don’t get their desired results from diets because they aren’t paired with a fitness regimen. Everyone is striving for a perfect weight loss journey.

Learning to implement balance into your fitness journey can help improve your results. Keep reading to learn more about how integrating a cardio workout into your routine can improve your overall health.

What Is Cardio?

Cardio workouts are not isolated to spin classes and jogging. Cardio is defined as any workout that raises your heart rate and breathing rate for an extended period of time.

By challenging your cardiovascular system you can clear out carbon dioxide and waste from your system. As your heart is exercised it gets stronger and can reduce the resting stress on your heart.

Cardio fitness programs offer a wide variety of workouts from swimming and running to  HIIT workouts and dance classes. Cardio training can be done at a low to moderate intensity as long as it challenges your heart and lungs.

Cardio Exercises

Any exercises that challenge your cardiovascular system fall into this category of “cardio exercises”. Here are some common cardio fitness workouts to integrate into your workout schedule.

HIIT Workouts

High-intensity interval training (HIIT) workouts routinely alternate between intense bursts of activity and intentional rest periods. Their short-term rest paired with high bursts challenges the body. HIIT workouts are known to help people lose weight efficiently. This is part of the growing popularity of the workout.

HIIT workouts typically only take about 30 minutes. Research has been put into developing these workout plans making them efficient as possible. HIIT workout stimulates the production of human growth hormone which can increase your metabolism and cause you to keep burning fat up to 24 hours after your workout.

Elliptical

The benefit of working on an elliptical as opposed to the outside is that it’s much easier on your joints. The fluid motions and repetition can keep fragile joints working like a well-oiled machine.

In order to receive the maximum cardio benefits on an elliptical machine, it’s best to work out for at least 15 minutes. Typically most people will work out for up to an hour to continue burning calories.

Running

Running and jogging are some of the most popular forms of physical activity. Running is appealing because it doesn’t cost a lot and you can fit it in at nearly any time of the day.

Running is able to help you develop strong bones because it is a weight-bearing exercise. Not only does it help you improve your breathing patterns and cardiovascular fitness but it allows you to strengthen your muscles.

If you’re just starting running it’s recommended that you start at a slower pace or lower intensity in order to protect your joints. Running on a treadmill is an alternative to help make sure that you are taking care of your body as it acclimates to high-intensity workouts.

Swimming

Anyone who is looking to swim as a means of fitness should swim for at least 20-30 minutes at a time. Swimming is a great workout for people of all ages because it helps you maintain your mobility and range of motion. This means that you were actively swimming during this time, not just in the pool.

Swimming is a great cardiovascular exercise and it helps you build a lot of upper body strength and leg muscle. Although swimming is a great workout, it is not a weight-bearing one. Water supports up to 90% of the body’s weight so you can easily glide through the water.

Biking

Cycling is a great low-impact workout for your body. By working up to a rigorous cadence on the bike you can elevate your heart rate without putting too much tension on your knees. If you look to cycling as your primary form of cardio, it is recommended to ride for 30-60 minute increments 3-5 days a week.

Stationary bikes are going to help you control your resistance and build a more structured workout. Alternatively, outdoor cycling will help your body by giving you a mix of sprints and hill climbs.

Benefits of Prioritizing Fitness

Running and other cardio-intensive workouts trigger a release of dopamine, noradrenaline, and serotonin. These neurotransmitters help to reduce anxiety, improve self-esteem and improve overall cognitive functions. Integrating exercise into your routine can help improve your energy levels, mental focus, and overall mood.

Cardio is one of the easiest ways to take control of your health. Over time cardio can strengthen your heart and lower your resting heart rate and blood pressure. Exercise also reduces your risk of developing major health conditions such as Type 2 Diabetes, cancer, and stroke.

Different Tracks for Cardio

Regularly doing cardio workouts can help you increase your fitness and reduce your health risks. Your preferred workout structure can vary based on your workout goals.

Training for Endurance

Endurance is the ability to withstand hardship or sustain a prolonged workout. Over time, doing cardio can help you build up your tolerance.  Endurance keeps your heart, lunch, and circulatory system healthy.

The best exercises to build your endurance are ones you can do for a prolonged time period. Walking, swimming and Pilates can help you build up your endurance.

Balance Fitness With Well-Managed Diets

If you are working out to achieve your desired body, it matters what you eat as well as how you work out. Simply doing cardio workouts will not cause you to lose weight, you need to pair your workouts with mindful eating.

Focusing too heavily on caloric deficit can be unhealthy. When deciding what to eat, it’s beneficial to look at food as fuel, certain foods are going to be higher quality fuel for your body.

Prioritize Your Health: Add Cardio to Your Routine

Workout training plans and diets should not be universally adopted. Everyone has a different body type and will have different results from diets and fitness plans. Weight loss is attainable to achieve your ideal body, however, you may need a more personalized plan.

When it comes to fitness, maintaining a healthy balance is ideal. Too much or too little cardio can stunt your progress and keep you from meeting your fitness goals. Connect with us to learn how to balance your fitness plans to achieve your health goals.

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Cardio Workout vs. Strength Training: What’s the Difference?

All workouts are the same, right? Wrong! Learn the difference between a cardio workout and strength training here to find that balance.

Did you know that worldwide obesity has nearly tripled since 1975? In 2016, more than 1.9 billion adults, aged 18 years and older, were overweight. Of these, over 650 million were considered to be obese. This amounts to a whopping 39% of adults being overweight in the world.

These figures prove how valuable working out is and show how many people should start on a fitness journey. In order to make the most of your workouts, some planning should be done beforehand.

Are you not sure whether a cardio or strength workout is better for you and which one you should be doing? Well, keep reading below to learn the difference between a cardio and strength workout, to find that much-needed balance!

What Is Strength Training?

Strength training or weight training is an anaerobic activity that includes lifting free weights such as bench presses, dumbbells, and kettlebells. Strength training is done to gain size on your muscles or for muscle endurance and is great for your health. So, how much strength training do I need? The answer is it’s totally up to you and all depends on the results that you’re after.

Generally, powerlifters, bodybuilders, and sportsmen do this kind of training to improve muscle mass and create overall strength. It can also be used to improve muscle endurance and lose fat. The advantage of strength training is it creates a metabolic spike that means you burn calories even after training.

What Is Cardio Training?

Cardio training is short for cardiovascular training. So, how much cardio do I need?

It is an aerobic activity, which means it uses oxygen to increase your breathing and heart rate. Activities such as running, cycling, and swimming are all cardio workouts but anything that increases your heart rate and makes you breathe hard can be considered cardio. The answer? Cardio really should be determined by the results you’re after and your own personal capabilities.

Long-distance runners, swimmers, and triathletes will use this type of training to be able to run and swim over long distances and build the muscle endurance required to do so. Cardio training does burn calories but not at a fast rate at which strength training burns them.

Faster heart rates are great for weight loss.

Benefits of Strength Training

With strength training, it’s not simply just about lifting heavy weights day in and out. There are endless possibilities to mix and match your workout and keep your muscles guessing what is next. Often people can hit a plateau with strength training but the ability to mix it up makes it very popular with all types of athletes.

In short, there is no way better way to create muscle mass and definition in your muscles than by strength training. Weight training breaks down the muscle fibers in your muscles and creates a natural response in your body to repair these muscle fibers. By putting the correct food in your diet, for example, protein, will replenish these muscle fibers and build muscle at the same time.

The other major benefit of weight training is that even after your workout is done, you will continue to burn calories and improve your metabolism. Strength training is the fastest way to burn fat and replace that fat with muscle.

Along with the weight loss benefits, weight training aids in preventing injury. Lifting weights increases your bone density which affects the strength of your bones. Stronger muscles increase the fiber content in the muscle and the higher muscle mass helps support your joints, reducing the risk of knee and shoulder injuries.

Benefits of Cardio Training

Cardio like any other workout has its own benefits and plays a vital role in athletes and for people seeking to lose weight. Cardio builds up your muscle endurance and the way air is transported to your muscles. If you don’t do the right amount of cardio, you will find yourself short of breath all the time and you won’t be able to keep performing at a high rate.

Doing cardio does burn a significant amount of calories, although at a slower rate than strength training. Cardio does, however, improve heart and lung function to more efficiently move oxygen through your body.

You don’t burn calories as fast with cardio training, but because you are able to work out longer, the number of calories you burn at the end will be higher than if you are strength training.

Which Is Better For You?

It’s hard to separate the two and both have different pros and cons but the decision will come down to what exactly you are wanting to get out of your workouts? Are you looking to build muscle? Do you enjoy lifting heavyweights?

If the answer is yes then weight training would be the answer but if you are training with the intend to compete in a cycling race, triathlon, or anything that will test your lung capacity, then you will need to improve your cardio.

Frequently nowadays most athletes join the two workouts together to improve in every area. For most people, the best possible workout is to alternate between them on separate days or combine them into the same workout.

The pros are there for everybody to see. If you weight train while still taking time out to improve your cardio, you will not improve muscle mass, but you will be able to lift for longer. The time it takes you to catch your breath from high-intensity workouts will be less and you will be able to push yourself harder.

Become a Better You With Fitness

In the truth, there is no written law that states you have to only weight train or only do cardio-related training in your fitness regime. The most important thing is to get out there, do some exercise and become a better you!

By training and looking after yourself, you will not only feel better as a person but you will live a healthy life and not have health problems now or when you get older!

Are you looking for nutrition help? You should totally check out our options that can help you today.

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What to Do When You’ve Lost the Motivation to Exercise

Thanks to Elle Woods, it has become well-known that “exercise gives you endorphins. Endorphins make you happy. Happy people just don’t kill their husbands…” This thought may have worked for a while, but 20 years later the motivation to exercise may be dwindling.

We all know that it’s good for us, we hear it all the time! But easier said than done. When you’d rather go back to bed or spend the day in front of the TV, how do you find the motivation to exercise?

Benefits of Exercising

Other than the obvious benefit of shedding those few extra pounds, exercise has numerous psychological benefits as well. Reduced anxiety and depression, stress management, and a sharper memory are all added advantages.

You don’t have to run a marathon to reap these mental and physical benefits. Just 30 minutes of moderate exercise a day is enough to get your blood pumping.

Probably the biggest perk of all is the feeling of accomplishment and well-being. It’s a great way to improve your mood naturally and give that little energy boost we could all use.

Tips for Motivation to Exercise

Life is busy and it can be easy to find an excuse not to work out. You’ve got to make up your mind that you want to do it and these ideas can help:

  • Personal Accountability
  • Find a work-out buddy
  • Get some new workout gear
  • Take a group fitness class
  • Personal training
  • Reward System

Personal Accountability

Setting aside a specific time each day for physical exercise is a great start. If it’s in your calendar, there is a greater chance that you will follow through.

Look at your workout as a goal for the day and write it down! Studies show that both men and women performed better and were more likely to achieve their goals when they were written down.

Don’t just squeeze it in your calendar either. Make it exciting! Circle it, highlight it, make it stand out from your other tasks. Remember, this is a great mental break for your day that can help you perform your other tasks better.

Two is Better Than One

Working out with a friend is a great way to ensure you get that sweat session in. Accountability can help create that needed motivation that you may not have otherwise.

Gym meet-ups are the new happy hour. Set aside a time to hit the gym with your bestie and tackle that workout together. Try out a group fitness class and learn something new!

Try New Fitness Gear

When you look good, you feel good…but it’s really more than that. Having the proper exercise attire can improve your overall performance and help you out in the long run.

Good-quality sneakers and proper-fitting, breathable clothing are a great start. Don’t go out and spend a fortune on name-brand items, but don’t settle for the cheapest articles either if they aren’t going to last. Consider this purchase an investment in your fitness journey.

Group Fitness Classes

Fitness classes are a great way to shake up the mundane. At Fitness CF we have several different class options to meet your fitness level and your schedule.

From Zumba and spinning to pilates and yoga, you are sure to find the perfect workout class! Our certified instructors will help give you the encouragement to get through the class and finish strong – even if you’ve never participated before.

CF Fitness Class Options

CF Fitness has several health clubs located in central Florida, each with its own class schedule to meet your needs. These include both high and low-impact fitness classes, as well as the Silver Sneakers program for seniors.

Classes include LesMills BodyAttack, BodyCombat, BodyFlow, BodyPump, BodyStep, Core, Sprint, Sh’Bam, BodyJam and RPM. Plus, Cycle, 20/20/20 Action, Yoga, Pilates Mat, Power Yoga, Strong, Zumba, Barre, Flex, Kickboxing, TRX Suspension Training, Step Aerobics, Creative Conditioning, Barre, XCO Latin Workout, Hot Yoga, HEAT, Yogalates and DAP.

Personal Training

If you don’t know where exactly to start, personal training might be the perfect place. This one-on-one approach is tailored to your body and your goals. Regardless of your age or stage of fitness, this option can get you headed in the right direction.

Small personal training classes of 6 people or less are also available. This option gives you the focused attention of a trainer, while still maintaining a down-sized feel of group fitness.

Reward Yourself

It may come across as childish, but providing incentives to complete tasks is scientifically proven to work! Believe it or not, there is an actual reward pathway to the brain. The mesolimbic dopamine system is the “key detector of a rewarding stimulus”.

Our body’s natural response to rewards will flag that pathway and say, “Hey, we liked that. Let’s do it again!”

The rewards don’t have to be anything major – something as simple as throwing in a five-dollar bill every time you complete a fitness class. Once you save up $100 you can treat yourself to something you really enjoy!

Join Us at VIM Fitness

VIM Fitness has all of the tools you need to bring back that motivation to exercise. Try out a fitness class, talk to a personal trainer and learn how we can help you out.

Our trainers and coaches can set help get you on the path to achieving your fitness goals. Contact us today with any questions or swing by one of our locations. We can’t wait to see you!

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Restaurant Strong Fund

Restaurant Strong Fund

The COVID-19 pandemic has impacted all of us.

While we know that it is vital that non-essential workers stay home and social distance to slow the spread of the virus…. doing so has unfortunately wreaked havoc on the economy, particularly small businesses and those employed by them. Restaurants and restaurant employees are one group heavily affected.

Because of this, “The Greg Hill Foundation and Samuel Adams have teamed up to support those from the restaurant industry across the country who have been impacted by the Covid-19 closures.”

The Restaurant Strong Fund has been raising money for restaurants and their workers across 20 states. Will you join VIM to help Massachusetts reach its goal of $1,000,000?

Join us for our Instagram Live workout on Tuesday, May 5th at 5:30 PM – Bodyweight Burn w/Rachel, where she will be encouraging viewers to donate to the fund.
Can’t make it? Just click the button below to donate now!

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Holiday Hours

Holiday hours

The holidays are upon us!
Please take note of our holiday hours:

Central Square:

    • Tuesday, December 24th – 9am-4pm

    • CHRISTMAS – Wednesday, December 25th – CLOSED

    • Thursday, December 26th – 8am-8pm

    • Tuesday, December 31st – 9am-4pm

    • Wednesday, January 1st – 9am-7pm

University Park:

    • Tuesday, December 24th – 10am-3pm

    • CHRISTMAS – Wednesday, December 25th – CLOSED

    • Thursday, December 26th – 10am-6pm

    • Tuesday, December 31st – 10am-3pm

    • Wednesday, January 1st – 10am-6pm

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Thanksgiving Hours

Thanksgiving hours

Thanksgiving is around the corner! Please take note of our holiday hours:

Central Square:

  • Wed., Nov. 27 – 8am-8pm

  • THANKSGIVING – Thurs., Nov. 28 – 8am-2pm

  • Fri., Nov. 29 – 8am-8pm

University Park:

  • Wed., Nov. 27 – 9am-7pm

  • THANKSGIVING – Thurs., Nov. 28 – CLOSED

  • Fri., Nov. 29 – 10am-7pm

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5 Week Pilates Reformer Bootcamp

Pilates reformer bootcamp

5 WEEKS: APRIL 15 – MAY 19

ONLY $379

From April 15th through May 19th, we’re hosting a 5-week Pilates Reformer Bootcamp! Kick your Pilates training up a notch or learn what it’s all about by taking two Reformer sessions twice a week for five weeks. Get your core in shape like never before for Spring! 

CONTACT SHARON FOR MORE DETAILS!

[contactform email=”[email protected]”]

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New Year, New You: Bootcamp Challenge!

new year bootcamp challenge

8 WEEKS: FEB. 11 – APRIL 8

$249 GETS YOU:

  • 2 SGT Sessions per week
  • Unlimited Team Training
  • Nutritional guidance w/in-house nutritionist, Rich

Grand prize weight loss winner will be awarded a free month of Small Group Training valued at $179 (12 sessions, unlimited Team Training & open gym!)

PRESALE ENDS FEB. 10!

Questions? Contact Tyler:

[contactform email=”[email protected]”]

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Holiday Hours

holiday hours

The holidays are approaching! Please take note of our holiday hours so you may plan your workouts accordingly:

Central Square:

  • Dec. 24th – 9am-4pm
  • CHRISTMAS – Dec. 25th – CLOSED
  • Dec. 26th – 8am-8pm
  • Dec. 31st – 9am-4pm
  • Jan. 1st – 9am-7pm

University Park:

  • Dec. 24th – 10am-3pm
  • CHRISTMAS – Dec. 25th – CLOSED
  • Dec. 26th – 10am-3pm
  • Dec. 31st – 10am-3pm
  • Jan. 1st – 10am-3pm
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Gym Etiquette 101

gym etiquette

With January on the horizon, the gym will soon be packed to the sweaty brim with new members (and current members showing up more often) fulfilling their New Year’s Resolutions!

The more, the merrier! Let’s welcome them and show them that we know how to be courteous to our fellow members, the gym staff and the gym itself!

Here are a few tips to heed so that you’re not ‘that guy’ or ‘that gal’ at the gym:

gym etiquette
  1. Return Equipment to its Proper Place. – Using free weights? Awesome. Don’t forget to put them back where they belong so the next person doesn’t have to go on a wild goose chase to find them, and so nobody trips over a dumbbell left in the middle of the floor. 
  2. Clean Up After Yourself! – This tip is twofold. Wipe down the equipment after using it to A. clean off the sweat, and B. to stop the spread of germs during cold and flu season.
  3. Be On Top of Your Personal Hygiene – If you haven’t showered in a while before heading to the gym, maybe consider a quick one prior to your workout so the person using the treadmill next to yours doesn’t hightail it out of there when you show up. Also, gym clothes can get pretty funky if you don’t wash them within a reasonable amount of time after your gym session. Don’t forget about them in your gym bag till three days from now!
  4. Sick? Come Back When You Feel Better! – Don’t risk the spread of germs to the other members. Get some rest and get better!
  5. Hang Up Your Phone. – We don’t want/need to hear your conversation with your bff or your mom. Need to keep your phone on for work? That’s cool – just answer it in an isolated area to avoid distracting other members.
  6. Stop the Gym Selfies! – Especially the ones that seem to require clothing removal of any kind. It can be annoying to other members, and they don’t want to inadvertently photobomb you and end up on your Insta feed.
  7. Avoid Grunting/Dropping Weights. – We get it. It’s heavy! No need to announce it to the world. Also, dropping weights can be dangerous and can damage the floors. 
  8. Follow the Gym Rules. – Every gym has their own set of rules. Be sure you are familiar with them!

Can’t get enough of these gym etiquette tips? Don’t fret. Here are some links to other gym etiquette articles that get into even more detail:

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