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Cardio Training
The benefits of cardiovascular training are vast, on both a physical and mental level. Even the untrained
ear has heard of its magical ability to promote weight loss, improve circulation and lung capacity,
strengthen bones, reduce disease risk and lower blood pressure.
Cardio is also well known for its tendency to release these hormones called endorphins. Think of this as a
“chi hit.” When endorphins are released, you go into a state of euphoria so to speak. You become happy,
calm and feel satisfaction. These mental perks alone should be motivation enough for you to join the fun
like so many others.
The million dollar question then becomes what is the best type of cardio? The short AND correct answer
is, the best type is the one that you will do on a regular basis for an extended period of time.
It really all depends on your likes, dislikes, preferences and limitations. For example, if you had surgery on
your knee a while back and impact is forbidden, running is not your best option. This also applies if you
are obese. Excess weight equates to excess stress on your joints, which can lead to acute or
chronic pain. Remember, safety always comes first!
In these cases, you’ll be better served sticking with a non-impact form of cardio, such as cycling, elliptical
training, arc training, swimming or compact climbing. With the exception of swimming, these activities
are performed with your feet in a fixed position, which negates impact. While swimming, all you have is
the resistance of the water, which is especially good if you have arthritis or other joint complications.
The underlying message is make sure to choose a form of cardio that is fun. The same goes with weight
training. If you do not like what you do, it’s going to be really tough to stay motivated. The last thing your
workouts should feel like is work. You want to be happy and get into a flow instead of feeling anguish
and anxiety.
As far as placement of cardio in your program goes, this once again reverts back to the SAID principle. If
you are specifically trying to lose weight, you might want to dedicate three to five days to cardio training.
If you are known as a “hardgainer,” then you might want to stick to more limited amounts with less
intensity.
On the other side of the coin, if you have lofty goals, such as losing 10 or more pounds, you might want
to amp your cardio up a notch. This would be a good time to include interval training in your program.
Interval training, also known as High Intensity Interval training (HIIT), has become somewhat of a
buzzword and for good reason. It is performed by alternating your pace back and forth between high
and low intensity for the duration of your session.
Instead of getting a “nice” calorie burn during your workout, you end up getting a GREAT calorie burn as
well as boosting your metabolism into orbit for several hours later. This bodes well for faster weight loss.
Since you are going at a higher intensity, make your sessions short when you first start out. You can
achieve favorable results in as little as 15 to 20 minutes. Gradually add time as you develop higher lung
capacity and get into better shape.
As a basic rule of thumb, follow a 1-to-2 ratio of high to low intensity. For example, run for 30 seconds,
walk for 60 and repeat.
PHENQ
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WORKOUT GUIDE

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