With more students going to the gym to get in shape for Spring Break, they may be hitting the weights hard but could be neglecting one of the most important muscles in the body -- the heart. When it comes to getting in shape, cardiovascular exercise is king.
Benefits of Cardio
According to Chris Marhefka, certified personal trainer and owner of the personal training company Body by Boris, cardiovascular exercise performs a multitude of roles in health and wellness.
"Working your heart and lungs is one of the many benefits of cardiovascular fitness, as well as reducing stress and also reducing risk for heart disease, onset diabetes and stroke," he said. "As far as the fat-burning aspect, probably the best way to do cardio and to burn fat is to do integral training, which means you're combining high intensity and moderate intensity in the same workout. For instance, you could do sprinting for a minute and then maybe a light jog or walk for two minutes and doing that throughout your workout."
More than just running
However, cardiovascular exercise isn't limited to just running. Students can take part in a variety of activities, as long as it increases the heart rate and maintains that rate over a specific length of time, said Derek Rakestraw, graduate assistant for strength and conditioning for UF’s Department of Recreational Sports.
"The heart is a muscle that is responsible for blood flow all the way from your fingers to your toes, and it should be trained and strengthened just like any other muscle in the body," he said. UF offers a multitude of classes that range from coached swimming and group fitness like boot camps, to dance classes like salsa and tango, he said. The best part? They are all free.
Marhefka adds that finding an activity that is available and something that you enjoy doing will make someone less likely to quit his or her training.
Stretching
It's important to stretch before and after workouts, but are you stretching properly? Before you workout, do active or dynamic stretching that mimics the actual exercises that you will be doing when you exercise. This can range from a body-weight squat and lunges to a jumping jack. Dynamic stretching before your workout loosens the muscles so they can contract during exercise.
After you workout, do the classic grab and hold static stretching so the muscles will stretch and stay elongated, Rakestraw said. Static stretching should only be done after you workout because doing it before can deactivate the muscles and decrease performance and may cause injury.
Quick fix/facts
Mix it up -- Find yourself running on the treadmill more than three times a week? Try a swim or go for a bike ride. Mixing up your routine is great way to avoid monotony in your workouts, Rakestraw says.
Stay hydrated -- Make sure to drink plenty of water before, during and after your workout.
Fits like a glove -- When it comes to workout shoes, buy running or cross trainer shoes that are light and are recommended by a running store like Lloyd Clarke Sports on 1504 NW 13th St.
Don't stuff or starve yourself -- Everyone's body is different, but don't eat a large meal or starve yourself before you workout. Eat about 45 minutes to an hour before you exercise, and make sure it is something light like yogurt, crackers or peanuts.
For more information about cardiovascular fitness, watch the interview with Chris Marhefka on The Alligator's Web site at alligator.org and check out the health and fitness blog.
