AM Pilates Studio

Located in Las Vegas, NV USA 702-339-2809


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Cardio Happy: 5 Ways without Hitting the Gym

How Much Cardio Do We Really Need?

The American Heart Association Recommends the following

Trampoline Cardio Fun

Trampoline Cardio Fun

For Overall Cardiovascular Health:

At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes

OR
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

AND
Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.

For Lowering Blood Pressure and Cholesterol
An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week

Who Has Time for That??

But what if you really can’t find that solid 30 minutes a day? Or just don’t want to?

  • According to the AHA, 10-15 minute increments are just as beneficial as 30 straight minutes.
  • But don’t disregard activities that take less then 10 minutes. Something is better then nothing!

Why Should We??

In my last post, I touched on the release of the feel good chemicals during cardio, and it’s ability to decrease depressive symptoms. Below are a few more of the benefits we receive. Click here to see a full list of cardiovascular exercise health and wellness benefits from the American Heart Association.

  • Increased Energy
  • Sound Sleep
  • Reduced Stress
  • Curbed Appetite
  • Better Self-Image
  • Increased Physical Strength
  • Creates Healthy Habits for Life

What To Do? 5 Ideas

Below is a list of activities that will get your heart pumping without taking time from your already busy schedule.
In my last post I gave you one idea: Park Far from the Entrance (safety permitting)!

Here are 5 more ideas:

1.Take the stairs – and use your legs.

  • Make sure your whole foot is on the step and put your weight primarily on the heel.
  • This gets your legs working most efficiently and is a great glute (booty) toner and strengthener.

2. Clean your own house – I work up a serious sweat when I vacuum, sweep and mop! And I am using my core muscles as I move.

3. Play with the kids – When I go to the park with my son, I bring a book with the intent of letting him play while I get some reading done. That never happens, at least not for long. He gets me up and moving,

  • climbing, chasing, sliding; and the added benefit is the nurturing of our relationship.
Me and the fam at Flipin' Out Trampoline park. Pic taken on the floor of the bounce house.

Me and the fam at Flipin’ Out Trampoline park. Pic taken on the floor of the bounce house.

At home we will

  • get on the floor and wrestle (just as I am writing this, my son walks in and asks if I want to fight with him. Time for my afternoon session of cardio!)

Too hot for the park?

  • The new indoor trampoline parks are super fun and a major workout!!

4. Take a Walk on your Lunch Break– If it’s too hot outside, like it is in Vegas right now,

  • go to the nearest mall,
  • or if your building is big enough, take a tour, and take the stairs!!

5. Have a Dance Party 

  • In your living room with or without kids, put on some music and dance, dance, dance! You will probably feel silly at first, but it may be so much fun you’ll wonder why you never danced in your living room before!
  • At the office?? During your 10-15 minute breaks, turn up the music and get out of your chair! It is sure to put a positive spin to your day. (Ask the boss first.)
My husband walking the dogs; his happy cardio.

My husband walking the dogs; his happy cardio.

Tips When Cardioing (Not really a word, but thought it to be fitting)

Thank You again for taking the time to read this blog! I hope it is helpful! You can contact me at alisonbmarsh07@gmail.com!

Happy Cardioing!!

Alison B. Marsh

Resources

The American Heart Association www.heart.org


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Farewell to Miss Saggy Saggerson

Loss of muscle mass can begin in sedentary women (that is, women who don’t move much) as young as the age of 25!

The Muscle lost is replaced with fat, and because fat is not supported by muscle, we get sagging in areas we want tight.

Loss of elasticity in the skin is also a culprit for droopy drawers, and bat wings.

You can reverse the problem of sagging with strength training, replacing muscle with fat.

And did you know muscle weighs more then fat?
So don’t obsess over the scale. Instead, make a goal of getting your waist measurement below 35 inches, NOT a goal of fitting into your high school jeans!

I have a 28 inch waist, never given birth to children, and still can’t fit into my high school jeans!

Our bodies just change with age. And in high school we aren’t even full grown yet, as some may think!
That’s why they have a Junior AND Misses Department! I can’t even fit my leg into a pair of Junior jeans anymore!

Back to saying goodbye to Miss Saggy Saggerson…
Strength training and proper posture are the answer to getting rid of the sagging butt, arms, and tummy!

Please call me if you need some toning time!
We’ll get you toned up, and standing tall and slim! 702-339-2809.
Happy to give you a complementary consultation.

In the meantime, stand up tall, pull your belly to your spine, and get your booty in line!

Alison Marsh-AM Pilates & Posture

References
Dr. Caroline Apovian, associate professor of medicine at Boston University School of Medicine

Brad Schoenfeld, lecturer in exercise science at Lehman College in NY