Cardio: beyond your heart

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In abbreviating the name used for cardiovascular exercise to just cardio, some confusion has arisen about what cardiovascular exercise is. Because the word cardio means heart, and heart rate is used during cardiovascular exercise, the common thought is that cardio is about strengthening your heart. We often refer to good cardio as ‘getting your heart rate up’.

Let’s take a little stroll through what happens in your body when you do cardio and see if there is more to cardio than its name implies.

The start of movement: When you start moving, your brain initiates the action by sending messages to your muscles to move. Therefore, cardio starts in, depends on, and changes your brain and nervous system.

The fuels: As your muscles start to move, they need fuel. There are two main systems for producing fuel for muscles: a long-acting, with-oxygen (aerobic) system and a short-acting, without-oxygen (anaerobic) system.

Since oxygen is carried by the blood, and at rest, only about 20% of your blood flow goes to your muscles,  when you start to move your body has to shift your blood flow to those muscles. It takes a few minutes for your muscles to get enough oxygen to use the longer-lasting system for fuel production. So for about the first three minutes of movement, your muscles get their fuel from carbohydrates stored right in the muscles.

Once your body redirects more blood to your muscles, your body can use the longer-lasting, with-oxygen system to keep you moving. This system uses mainly a combination of fats and carbohydrates to fuel muscles. But to do that, it needs the oxygen sent to it from the lungs, pumped through the heart, and transported through your blood vessels.

The equipment: Once your muscles are using the aerobic system for fueling your muscles, you are able to sustain that movement as long as that system has the equipment and fuels it needs. The equipment includes enzymes, mitochondria in cells, glucose, and blood supply, just to name just a few.

Use it to keep it: This equipment is kept sharp by use. If it is not used regularly, it starts to fade. In fact, this starts to happen after just three days of not doing a cardiovascular-type exercise. (If you are on bedrest, it happens even sooner.) This is why cardiovascular exercise is recommended at least three days a week to keep this equipment sharp and working well.

The heart: When the muscles are moving, they are contracting and pressing against your veins. This continuous, rhythmic movement helps the blood travel back to your heart after your muscles have used the oxygen and nutrients they need for that activity. When that blood comes back to the heart, it causes a little stretch in the heart muscle. Think about a balloon filled up with air without tying it. If that balloon has a little bit of air and you let it go, it does not go very far. But if that balloon is filled with a lot of air, and you let it go, it has power to go all over the room. When your heart fills with more blood, that stretch causes it to contract harder. Just like the balloon filled with air, the more blood that returns to your heart, the stronger that contraction.

A stronger heart: This stronger contraction is what is making your heart muscle stronger. The more muscles that are moving, the more blood gets sent back to your heart for that little stretch and stronger contraction. Moving your fingers continuously would send just a very small amount of blood back to your heart. Dancing using your arms and legs sends a much greater volume of blood to strengthen your heart.

Way beyond heart rate: Many things get your heart rate up—stress, caffeine, medications, even just thinking about exercise—but that does not make your heart and cardiovascular system stronger. What makes something good cardio is this challenge to your whole cardiovascular system. Every part of that system gets stronger when you do continuous movement using a large amount of muscles at a level you can sustain.

That sustainably of movement is what makes something cardio. There is much information about how hard you should push your body when doing cardio. I’ll talk about this aspect of cardio in the next blog.

The Win-Win Special ENDS at MIDNIGHT

The Win-Win Special ENDS at MIDNIGHT tonight.

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  1. Make a $45 tax deductible donation to the Enjoy Life Education scholarship fund by the end of today, April 22, 2019.
  2. Email me the receipt at janet@ExercisingWELL.com.
  3. I will send you a coupon code to receive your first month of the Exercising WELL coaching program FREE.

 

Help a teen get more out of life through the

 The Enjoy Life Education Leadership Academy.

Get more out of exercise, so you get more out of life with 

Exercising WELL Coaching Program

 

Win by Building Inner Confidence

It’s pay-it-forward week at Exercising WELL and we are running a Win/Win Special.  From now until April 22nd, 2019, when you donate $45 to the Enjoy Life Education scholarship fund, you get your first month of the Exercising WELL Coaching Program FREE.  

Confidence can be reliant on external sources or it can be an inner sense of knowing your own strengths. Studies show inner confidence is much more reliable and resilient through the ups and downs of life1. When you take advantage of the Win/Win special, you help a teen build inner confidence through the Enjoy Life Leadership Academy and grow your own inner confidence that you know how to be Exercising WELL.

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Enjoy Life Leadership Academy

Students build confidence though a stronger sense positive self-worth. From the moment students enter the academy, they are encouraged to not only be who they are, but also celebrate who they are with confidence and pride. They not only do this for themselves, but for each other. Students are immersed in a culture of self-worth that builds a natural and lasting inner confidence. Check out this 60-second video to see how that is done.  

Exercising WELL Coaching Program

Exercise success often is measured by external sources, such as the scale, the activity monitor, or a fitness challenge. But studies show these external sources for confidence are like building a house on sand, washed away by the next stressful event in life. Through the Exercising WELL online programs and personalized weekly coaching, you learn research-backed strategies for being internally guided and self-motivated. You gain solid inner confidence for exercise that carries over to other habits for your health and well-being.

  1. What is the Self-Determination Theory of Motivation?

Win through Mindfulness

It’s pay-it-forward week at Exercising WELL and we are running a Win/Win Special.   From now until April 22nd, 2019, when you donate $45 to the Enjoy Life Education scholarship fund, you get your first month of the Exercising WELL Coaching Program FREE.  

The research on the benefits of mindfulness is wide-reaching and overwhelmingly convincing. We all can benefit from more mindfulness skills1. Teens growing up in this distractible world need it more than ever. As adults, we need mindfulness to adapt to this age of technology and distractions.

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Enjoy Life Leadership Academy

A major component of the leadership academy is reminding students to live in the now. Students are constantly reminded to be present and encouraged to adopt strategies in their daily life to remember to make the most of each moment. The best part is that it’s done in a way that is fun, lighthearted, and enjoyable so students genuinely embrace living with more mindful presence.

Exercising WELL Coaching Program

Since your body only operates in the present moment, exercising with mindfulness is the only way to know how to exercise. Because so many of the reasons we exercise are for future rewards, such as weight loss, it is easy to think that exercise is just something to ‘get through’ so you can check it off the to do list. Yet, this how we miss the most valuable tool—the wisdom of our own Inner Trainer. Check out how one Exercising WELL member describes her newfound enjoyment of exercise with mindfulness: “I had a sense of joy while walking up a hill this week. I just felt strong and right and totally absorbed in the great walk, no distraction trying to take the hill. It was almost an exhilarating feeling. Definitely well-being.” Through Exercising WELL ,you learn how to use your Inner Trainer to be self-guided through mindful-presence and exercise becomes a whole new, more enjoyable, AND more motivating experience.

  1. The Science of Mindfulness by Dainel Siegel, Mindful

How to drop the ‘should’ in exercise

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If we know we should exercise, why do we struggle with it? The answer is complex, but as I said in my last blog series there is one word in that statement that changes everything. ‘Should’ makes exercise an externally-imposed activity with future results. Why does that matter so much? Your brain’s job is to pay attention to what is most important to you right now, what will keep you well right now.

Yet those of us in the healthy-person business keep telling you all the great reasons why you should get more exercise.

Exercise regularly to reduce your risk of

  • colon cancer by over 60%
  • recurrent breast cancer by approximately 50%
  • Alzheimer’s disease by approximately 40%
  • heart disease by approximately 40%
  • type II diabetes by 50%
  • death from any cause (overall mortality) by 40% 1

No matter how powerful these statements are, they are not enough to keep you motivated now. When you are feeling tired at the end of a long day or overwhelmed by too many things on your to do list or comfortable in your bed when the alarm goes off, what you ‘should’ do does not hold much power. What is ‘good for you’ at some point in the future just does not get top billing compared to these more immediate challenges to your well-being.

In the last blog, I simplified all the science-based factors for self-motivation into the Exercise Motivation Equation.

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What is important right now and doable right now will be most motivating right now. The trick is keeping exercise important and doable in the present moment.

Step one: Importance. When businesses are clear about the company’s core values, know their ‘why’, and communicate it well, they are more successful at motivating you to buy what they are selling.2  This not only works for successful companies, it works for successful individuals. This is why a personal coaching call is the first step in my Exercising WELL program. When we use a coaching conversation to clarify your well-being Vision and uncover your most value-driven Why for exercise, you’ll find your self-motivation for exercise ramps up.  In the coaching conversation, we transform exercise from a ‘should’ to a ‘want to’.

Once you know your Why for exercise, you are ready to discover what is most doable for your body and life now.

Step two: Doable. When your brain knows exercise will leave you feeling better now, it will want to do it. But knowing how to exercise in the way that is right for your body right now, rather than for the body you want in the future is not so easy. Many of the marketable future-based results like melting fat, having long lean muscles, and enjoying toned arms are not even doable because they ignore the natural laws of the body. Other results like six pack abs, reaching a goal weight, or completing a fitness challenge only distract from your Why.

Once you know how to move in the way your body was designed and are focused on what you can do now, exercise will immediately make you feel better right now.

In my next blog series, I’ll talk about the Real-time Results of exercise. When you know what is happening in your body with exercise now, you have the best chance of knowing how to get the results that are most important for you now, and leave you feeling better now.

Rethink this Week: Take a moment to explore your Why for exercise. Ask yourself ‘why is exercise important to me?’ Now, ask yourself ‘why is that important to me right now’ four more times. This seems a bit silly—repeating the question—but it is based on the well-established process of Motivational Interviewing3. Asking the question repeatedly, and answering it thoughtfully, will get you closer to the most value-driven reason for exercising. This is your Why. It is the deepest source of energy for your motivation in the present moment. With this motivation energy, you will be ready to use the Real-time Results of exercise that are most important to you to stay out of the ‘shoulds’ and in the ‘want tos’ for exercise. This process is more effective in a coaching conversation but doing this for yourself is a great way to get started with getting to your Why.

Enjoy Exercising WELL,

Janet

 

  1. Exercise is Medicine 
  2. Simon Sinek TED talk
  3. Instant Influence, by Michael Pantelon, PhD