Beef Up The Cardio!!!

You Did the Crime...
You Do the Time!

Operation Stop Stuffin' My Face: In Progress

Yayyy, it's that special time of year again! A time when you are presented with a clean slate...phewww!! A time to do a little self-reflecting and set those new personal health goals. If you will, another stab at perfecting the already "perfect you"...good luck this year! I'd like to kick off the season with an intense mostly cardio workout regiment to help us shed those holiday pounds that must leave, along with the season!

Good Cardio Article and How to Find Your Target Heart Rate

So what exactly is cardio, and most of all, how is it going to help me work off this holiday cookie butt? Get out there and be somebody! Cardio exercise affects your heart and blood vessels. When your heart rate increases from movement or exercise, your blood, oxygen and nutrient flow will increase. This increase causes a healthy chain of reactions throughout your body, including speeding up the ol' metabolism. And remember, an increase in your metabolic rate will burn calories and help to maintain/lose weight.

This challenge, I will focus on running; however, a lot of people HATE running...it's okay, I understand, you can check out: walking, biking, swimming, boxing/kickboxing, dancing, fitness classes, paddling/rowing, hiking, gym cardio machines, skiing, stairs, and any exercise that boosts the ol' heart rate.

I added a new App called Runkeeper which allows you to make goals, track runs and workout regiments, and challenge your friends. That being said, my first goal is to run a half marathon within the next 6 weeks. I run anywhere from 6-10 miles on average, and I just need a little more discipline and training after a busy holiday season. It's time for a healthy eating binge and some good ol' fashioned exercise!

The Beef Up the Cardio Fitness Challenge begins January 1st after your hangover clears up. Don't Want to run a half-marathon?? Set your own goals. Runkeeper, Couch-to-5K, and Endomondo are all great Apps to help create reasonable goals, record progress, set paces, organize runs, and running times.  There are plenty of cardio exercises that you can participate in...no excuses!

Your Challenge if You Choose to Accept

*Add More to this Challenge with different exercises like Yoga, Weight Training, Etc.

• 5-6 Cardio Workouts/Week (min: 30mins)
• 20 Push-Ups 6 Days/Week
• Sun Salutation Yoga Pose in the AM 7 Days/Week
• Squats 4 Days/Week 
• 3 Sets (20) and 3 Pulsing Sets (20)

Begins: January 1st, 2013

Ends: February 12th, 2013

Cardio:

Running Meets Science

Push-Ups:

Are You Doing Push-Ups Wrong??

Check out this Men's Health Article

How to do a Push-up Correctly

Sun Salutation:

Morning Sun Salutation

Squat Variations:

Pulsing Squats:

Pulsing Squats

Air Squats:

Air Squats Demos

Side Squats:

Womnen's Health Challenge and Side-Squat Demo

Check Back for Updates and Feel Free to Leave Tips!

Don't Settle This Year...Set Your Goals and Reach Them! 

Need Some Exercise Tunes?? Check out my Blog Pump Up The Jams, Bro!