cardio – Be Well Solutions

Preventive Habits for a Longer, Healthier Life

Health and longevity in life are not simply measured by the quantity of years, but by the quality that accompanies them. The daily habits we make impact our wellness today and in the future. The following preventive practices can help support long-term health and quality of life. Eat Nutritiously Fill your daily diet with a variety of colorful, nutrient-rich foods. Aim to incorporate a variety of fruits and vegetables to obtain the necessary vitamins, minerals, fiber, and antioxidants. Focus on choosing nutrient-dense whole grains, lean proteins, and healthy fats. Pay attention to food labels, consider your portion sizes, and be mindful of your food choices. Practicing mindful eating will help you be more intentional and thoughtful when it comes to deciding what, when, where, how much, and how often you eat. Move Often Keep your body moving! Incorporating regular physical [...]

HIIT vs. LISS: Which Cardio Workout is Right for You?

Cardiovascular or aerobic exercise is an integral part of a balanced workout routine. The numerous heart health benefits include better blood pressure, cholesterol, and weight management. It also lowers the risk for conditions like heart disease, stroke, and diabetes. It’s one of the best things you can do to care for your heart. But how do you choose what kind of cardio is best for you? Let’s break down popular forms like high-intensity interval training (HIIT) and low-intensity steady state (LISS). We’ll discuss benefits and differences to help you formulate a personalized plan. High-Intensity Interval Training (HIIT) High-intensity interval training, or HIIT, is a training form with bouts of near-maximal effort followed by a recovery period and is then repeated for several cycles. According to the American College of Sports Medicine (ACSM)1, the benefits of HIIT include improved aerobic and [...]

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Build Your Workout Using the FITT Principle

Putting together a balanced workout plan can feel daunting. Following the FITT principle is an effective way to make that task easier. FITT stands for the Frequency, Intensity, Time, and Type of your workout. It helps you design a routine that incorporates a variety of necessary exercises while tailoring it to your personal needs and goals. Frequency Frequency addresses how often you will plan to exercise. The American College of Sports Medicine recommends at least 150 minutes of moderate-intense aerobic exercise along with at least two days of strength training exercises each week. If you’re beginning an exercise routine or it’s been a while since you’ve exercised consistently, you should gradually build up to this recommended amount. For Aerobic Exercise: Break up your cardio minutes however you wish. On average, you could aim for about thirty minutes of exercise [...]

Tags: cardio, corporate wellness, exercise, fitness, FITT, strength|

Lunging Around

Lunging Around The best strength training exercises make daily activities like walking and climbing stairs feel easier. It’s even better if they don’t require added weight or lots of floor space. Bodyweight lunges fit the bill perfectly! The classic forward lunge closely mimics the movements used when walking, making them a smart option for walkers looking to include more strength training in their routine. Strength training each muscle group (arms, shoulders, chest, trunk, back, and legs) at least twice per week helps preserve lean muscle mass, strengthen bones, and prevent cognitive decline. Standard lunges fire-up two of your major muscle groups – legs and core. Abdominal and lower back muscles assist in stabilization throughout the movement. If you’re traveling, can’t make it to the gym, or need to wake-up your legs and core after sitting at your desk for too [...]

Tags: cardio, corporate wellness, exercise, lunge, muscle|