Top Tips for Cardio Exercise by Dr Dorian Dugmore
1- Get your doctors approval especially if you are over 35 years and you haven’t exercised for a long period of time (12 months or longer). Heart and lung problems or any muscle and/or bone injuries could be compromised through exercise, especially if you are not used to it.
2- Remember “condition to train” and not “train to condition” in other words don’t train too hard too soon or you will increase the likelihood of de-motivating yourself and getting injured.
3- Exercise regularly; aim for 4 times per week building up to at least 40 minutes on each occasion.
4- To calculate your training heart rate you can use the following formula:
“220 – your age”, then work out what 70% to 85% of this value is. Example 40 yr old male or female (220 – age = 180 heart beats) 70% to 85% OF 180 heart beats = Training range of 126 to 153 heart beats per minute.
5- Remember to begin gradually for 5 minutes (warm up) spend 30 minutes in the zone described in No 4 (126-153 heart beats per min) and then cool down gradually for 5 minutes at the end of your session by reducing your effort.
6- You have heard of 40 winks and its value to sleep, then remember 40 minutes and its value to heart health.
7- Haven’t got the time? Then, split your efforts into two twenty minute sessions; even walking to and from work, is still very valuable.
8- For weight loss, early morning exercise is the best because it fires up your metabolism giving you a better energy burn.
9- If you exercise early in the morning, have a glass of juice or a bite of banana in case your blood sugars are low after sleep; this avoids feeling feint first thing. But, have your main breakfast after exercise; don’t ask your heart to satisfy two masters at the same time – exercise and digestion.
10- Don’t cram all of your exercise into one day. Avoid being a “Weekend Warrior”, this can be hazardous to your health and over burden your heart, especially if you haven’t trained for a while.
Download – Top Tips for Cardio Exercise (pdf)
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