Quality of Life mixes both Cardio and Strength Training exercises over a period of six levels. Each level building on the previous and each that can be stored inside your Journal so you can keep track of your progress.
** Always consult a qualified medical professional before beginning any nutritional program or exercise program. **
Cardio Training
Cardio is short for cardiovascular, which refers to the heart. Cardiovascular exercise is exercise that raises your heart rate and keeps it elevated for a period of time. Another name for it is aerobic exercise. The kinds of exercise that are associated with cardiovascular workouts are things like jogging, fast walking, swimming, biking, rowing, etc., where there is no break in the routine. Exercises that emphasize stretch and strength, like Pilates, are generally not considered cardio exercise, though Pilates can be done in a cardio way, and can certainly be combined with cardio workouts to great effect.
There is a hefty list of health benefits associated with doing cardio exercise. Here are some top reasons to include cardio in your workout routine:
- It strengthens the heart
- It strengthens the lungs and increases lung capacity
- It boosts the metabolism, burns calories, and helps you lose weight
- It helps reduce stress
- It increases energy
- It promotes restful sleep
A good rule of thumb to know about when you are doing cardio types of exercise: You should be able to talk. If you are too winded to speak comfortably, your heart rate is probably too high and you need to slow down.
Strength Training
Regular aerobic exercise, such as running or using a stationary bike, makes your muscles use oxygen more efficiently and strengthens your heart and lungs. When you strength train with weights, you're using your muscles to work against the extra pounds (this concept is called resistance). This strengthens and increases the amount of muscle mass in your body by making your muscles work harder than they're used to.
Most people who work out with weights typically use two different kinds: free weights (including barbells, dumbbells, and hand weights) and weight machines. Free weights usually work a group of muscles at the same time; weight machines typically are designed to help you isolate and work on a specific muscle. People can also use resistance bands and even their own body weight (as in pushups, sit-ups, or body-weight squats) for strength training.
Any time you start a new sport or activity, start out slowly so that your body gets used to the increase in activity. Even if you think you're not exerting yourself very much, if you've never lifted weights before, your muscles may be sore when you wake up the next day. And, because of something called delayed onset muscle soreness, the pain may be at its worst two or three days after you first exercise.
Before you begin any type of strength-training routine, get some guidance and expert advice. Your coach or trainer can give you advice on how many times a week you should lift and what kinds of warm-up and cool-down activities you should do before and after lifting to avoid soreness or injury.
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