Kick up the Cardio!

Whether you are pregnant, a new mom, or just your average Joe, cardiovascular health is vital to a healthy lifestyle.  My last 6 weeks of pregnancy made the cardio aspect of my workouts very hard. The pressure Jordan was putting on my bladder, hips, and tail bone slowed me down and turned my walk into a full waddle. But I pushed through and did what I could each and every day, even if that meant taking an hour to walk a mere 2 miles.

At 15 weeks Jordan loves to explore the world around her, especially when she is outside. I’ve taken advantage of her love for nature and have gotten back into an outdoor running routine; but now I have two running partners, my four-legged baby boy, and my sweet little girl. Josh’s parents bought us a Graco running stroller set that we absolutely LOVE! Jordan gets to rest comfortably in her seat and I get the added resistance of the stroller to increase my workout intensity!

Running or walking with a stroller is one of many ways to pump your cardio workout up to the next level, and your little one will love the stimulation of being outdoors. Whether you are running, walking, or riding the elliptical machine at the gym, there is always a way to push your routine up a notch. Here are few additions to an every day cardio routine that will increase your heart rate and get you working different muscles!

She gets to relax while mommy gets in a workout!

For the Runner:

Running is a GREAT cardiovascular workout-

-Run backwards:  Spice up your average run by turning around and running backwards for a while. This will target you calf muscles,hamstrings and glutes!

-Run uphill: Running up hill adds extra resistance, improving the strength in your quads, hamstrings, ankles, and glutes more than your flat ground running.

- Sprint:  Exploding into a sprint between bouts of regular running will help increase your endurance and help your body burn more fat! Try to add sprints to a least one of your weekly runs.

For the Walker:

Walking can be just as effective as running and it is easier on the joints!

-Speed Walk: rather than sprinting, step up the pace of your walking by speed walking in intervals.

-Add Weight: Grab a pair of 3 lb dumbbells before you venture out for your walk. The added weight will serve for resistance and you may even find the motivation to do some bicep curls while you’re walking.

-Don’t avoid hills: As I mentioned before, whether you are running or walking, doing so uphill works your quads, calves, hamstrings and glutes extra hard! If you are outside, find a hilly route to walk. If you are indoors on a treadmill, bump up your incline!

-Walking lunges: If you are feeling really adventurous, break out into walking lunges while you are on your walk! These are greats for your quads and glutes as well!

- Enjoy the view:  Any kind of cardio indoors can get really repetitive and even discourage you from completing your workout. Change up the scenery to make your runs more enjoyable! Venture outside, find a new trail, or go to a neighborhood park. Not only will the change of scenery motivate you, but the change in terrain will help work different muscles, while the sunshine from outdoors will help you soak up vitamin D.

This is my FAVORITE running/walking route- lake lanier

It doesn’t matter what you do, just as long as you keep on moving! Adults should get no less than 150 minutes of moderate physical activity per week. This will decrease your risk of obesity, diabetes, and heart disease while increasing your energy level and brightening your moods!

If you are pregnant, maintaining a regular exercise routine will help control your weight gain, prevent gestational diabetes, increase your energy level, reduce the difficulties of labor, and has MANY health benefits for your unborn child.

“Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them.”

~Lee Haney



For those of you looking for a personal trainer in the Flowery 
Branch or Buford area I'm your girl! Send me an email at:

jethomas512@gmail.com

For those of you who don't live in the area I also sell workout plans you can do on  your own!