You know that saying, “Every master was once a disaster?”
I know, those cliches get under my skin, too. But as I was thinking about this blog post that phrase rang through my head (and now, sorry, it might yours too. 🙂 oh, and quote credit goes to T. Harv Eker).
ANYWAY, want to know how to be a master?
You have to MASTER the basics! It’s not a fancy process — in fact, it’s kind of plodding and routine. And the truth is, most of us get bored/frustrated and quit the basics just before we start reaping the benefits. Don’t do it! Hang in there and have faith!
I’m getting back to basics this year because I know that 95 percent of my results (in anything) comes from having the fundamentals covered — in fact, it comes from almost having them on autopilot.
Fitness-wise, mastering the basics means doing both cardio and weights. Today I’m going to briefly go over cardio — I’ll cover weights in my next post.
So, about that cardio … Whine all you want. I know it’s cool to hate on cardio. I don’t care, cuz here’s the deal. Heart disease is the NUMBER ONE KILLER of Americans. Men AND women.
Do yourself and your loved ones a favor: Show your heart some love.
For general cardiovascular health
- At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes
- At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity
- Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for extra health benefits.
For lower your blood pressure and/or cholesterol
- An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week.
You’ll feel better physically and mentally from doing cardio, too. Most people who regularly do cardio tell me they keep at it because of how it makes them feel mentally.
Pick some things you don’t mind doing — biking, running, brisk walking (it has to be brisk though!), swimming, dancing, conditioning workouts, kickboxing, group ex, boot camp, step aerobics — and do it. On the regular. Get sweaty. Don’t worry about your target heart rate zones to start with. Once you get consistent, THEN get fancy.
I’m hitting my cardio workout in about 45 minutes, even though my legs are wrecked from yesterday’s leg workout. I probably am going to do a cardio machine circuit — 10 to 20 minutes on each of a few different machines. I’m going to plug in my earbuds and just go.
Basics 101: CARDIO! 🙂 Do it!