Pump it up!

Opinion

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This article was published 07/10/2019 (2166 days ago), so information in it may no longer be current.

Cardiovascular exercise makes you sweat, breathe heavy and helps you stay healthy. Love it or hate it, cardio is an essential component of any well-rounded fitness program, whether you relish a heart-pumping run or curse every sweat-drenched moment of a spin class.

Typically, cardiovascular exercise involves moderate to vigorous activity that uses large muscle groups to spike your heart rate. And a little goes a long way — anything from 10 minutes of high-intensity movement to a 15-minute walk outside.

When trying to choose what type of cardio is right for you, a good first step is figuring out what fits your personality. Just about any activity will work as long as it involves a movement that increases your heart rate. Most people think of cardio as a long-distance activity, like running, biking or hiking. But in reality, any form of activity can be cardio exercise: weight-training, walking, a boot camp — as long as it raises your heart rate and gets you breathing heavy.

So why is cardio important? For several reasons: it improves heart health and circulation, reduces stress, lowers blood pressure, boosts metabolism and improves energy. It can also help boost your mood through the release of endorphins, which are feel-good chemicals released in the brain.

Try adding bursts of cardio throughout the day: take the stairs at work, park a little farther away or go for a walk on your lunch break. And if you’re new to cardiovascular exercise, walking is always a great choice — it’s something you can do on a regular basis and you don’t need fancy equipment. Remember: it doesn’t have to be done all at once. You might start with a five-minute walk in the morning and then another five minutes in the evening. Gradually add a few minutes to each session and then start to pick up the pace. And if you think five minutes isn’t enough time to work out — not the case. Whether it’s five minutes, 10 minutes or a full hour, it all counts.

Here are some tips for choosing a cardio activity:

Do something you enjoy: if you don’t like gym workouts, don’t force yourself onto a treadmill or elliptical. Walk, jog or cycle around Assiniboine Park or The Forks or your local greenspace. If socializing is more your thing, consider joining a sports league, a group fitness class or working out with a friend.

Choose something you can see yourself doing at least three days per week: finding a routine that is convenient will help keep you motivated.

There is no “best” cardio exercise: just because your friend says running is the best form of cardio doesn’t mean you have to do it — especially if you don’t find running is enjoyable. Anything that gets your heart rate going will do the trick.

Try things out of your comfort zone: don’t be afraid to branch out. The nice thing about cardio is that you have plenty of things to choose from. Change it up!

Keep it simple: trying a new activity can be confusing and, often times, intimidating. Start with the basics. Try this: get out your calendar and find five to 20 open minutes on three different days — pencil in a walk after dinner, a jog with your dog or some vigorous yard work — whatever works for you. Make it a habit first and work on time and intensity later.

Many times, you hear the word “cardio” and think 60 minutes on a treadmill. Not the case. There are several cardio-inspired activities that can help boost your heart rate.

Here are a few options to get your sweat on:

Zumba: A dance/fitness program that combines Latin and international music with dance moves. Zumba incorporates interval training — alternating fast and slow rhythms — along with resistance training. Look for Zumba classes at your local gym or recreation centre.

Indoor cycling or “spin”: Often more intense than riding a stationary bike, most indoor cycling classes last around 45 minutes. The intensity varies throughout class thanks to different body positions (i.e. sitting versus standing), pedal speed, and resistance. Typically led by an instructor, expect hill climbs, sprints and some pumping tunes to keep you motivated. Plenty of spin studios have popped up in Winnipeg including Saikel, WPG Cycle and Wheelhouse Cycle Club.

Boot camp: Provides a full-body workout by using interval training — bursts of intense activity alternated with intervals of lighter activity. Check out your local gym or the City of Winnipeg leisure guide for boot camps around the city.

Boxing: Provides you with a full body workout that is guaranteed to get your heart pumping. Bonus: you’ll learn some self-defence skills and relieve stress (throwing punches after a bad day can really change your outlook.) Both Pan Am Boxing Club and United Boxing are local clubs that offer great beginner-to-advanced boxing classes.

Swimming: It works the entire body without the stress of impact on the joints, which can be beneficial for those with injuries.

Running: Whether you’re just starting out or training for a race, running is a great way to get your heart pumping. If you’re interested in joining a group, there are several run clubs in the city. Check out Winnipeg Run Club, Winnipeg Frontrunners and Lindsay Somers’s learn-to-run program at The Forks.

HIIT: Stands for high intensity interval training. HIIT combines high-intensity intervals with periods of rest or lower intensity intervals. For example, a 30-second sprint followed by 30-second rest or 20 seconds of burpees followed by 10 seconds of rest. This type of exercise is effective and efficient because it doesn’t require a lot of time — HIIT workouts are typically shorter in length because you’re working at a higher level of intensity.

Skipping: It’s an easy, accessible way to build cardio — even better, you can skip rope anywhere. With skipping, your heart rate is consistently elevated, and you can vary your speed and intensity over intervals. Don’t be fooled — this simple piece of equipment is a total-body burner.

Amie Seier owns The Community, a fitness facility at 468 Main St. The club opened its doors in May and offers four different types of classes: indoor spin, yoga, boot camp and boxing. Seier is passionate about physical activity; she gave up a corporate job in marketing to open her own gym.

“I wanted to create something that people could better themselves with and feel good doing. There are so many things in our lives that we don’t want to be doing — why make a workout one of them?” Seier says. “Your workout should never be something you hate or dread.”

For Seier, being active is about more than just working out. It’s about feeling empowered and bringing people together.

“We try to connect physical movement with the feeling that you’ve conquered something,” Seier says. “I want to create that human connection with a studio full of people who are all experiencing the same thing.”

Seier admits getting started can be the most challenging part of exercise; the fear of being judged, not having enough time or lack of self-motivation are just three obstacles to overcome. But walking through the doors is the first step.

“Wherever you start — if it’s your first, worst or best class — it doesn’t matter,” she says. “We know the first studio class you take is going to be hard, uncomfortable and your vulnerability will be maxed out. But once you get past the first couple classes, it’s an upward trajectory.”

Whatever you do, Seier says, keep it simple.

“We sometimes look at movement as punishment but we need to reframe that. Even a small amount can make you feel so much better,” she says. “We try to bite off more than we can chew — so start small. Just find your movement and do what you can the best way you know how.”

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