by Emily Saunders

If we were to pick the topic that ruffles the most feathers in the fitness industry then arguably it would have something to do with cardio.  Questions around the type, duration and frequency of cardio exercise  that women in particular should complete r3un rampant and there are SOOOO many different answers.  Some trainers are complete cardio HATERS while others encourage at least an hour of cardio 6 days per week.  What’s a busy Mom to do? Who should you listen to?

As a reformed “cardio queen” I have first hand experience with the havoc that long duration steady state cardio can wreck on our bodies.  I had chronic plantar fasciitis and my body was always exhausted.  I wasn’t getting the results that I wanted but I kept doing the same thing over and over again.

Looking back on it, I now know it was crazy, but at the time I did not know any other way.  To get fit I thought I needed to run…. and run… and run… and to get a six pack just run a little farther right?  Like many women, I based the quality of my workout strictly on the number of minutes that I exercised and just became more tired and frustrated.

Here is the problem:  when we do TOO MUCH cardio exercise- our bodies stop responding, and then we have to do MORE just to maintain. And then we set ourselves up for long term metabolic damage as a result of chronically increased cortisol levels causing weight gain despite ALL of that work.  WHAT?

Now, I don’t want to  HATE ON cardio.  It has it’s place and can be really great stress relief and, when done right, it can definitely contribute to fat loss.  The problem is all cardio is not created equal. While we want to focus on calories burned we cannot only focus on calories burned during exercise but also after.  When we turn on our FAT BURNING hormones during short duration intense exercise, we get BETTER results than long duration moderate intensity exercise.

SO… how does a busy mom incorporate cardio into her routine?  Below are a few tips:

1.  Keep it short and hard:  The method of cardio isn’t all that important and neither is your speed.  Choose running sprints, incline walking, flat walking, biking, the elliptical- whatever!   The important thing is that you push as hard as you can and then rest completely.  We recommend an all out “push” for about 20 to 30 seconds and then AT LEAST that time very slowly walking/pedaling etc for recovery.

2.  Limit to no more than 3  times per week - Again, we are trying to avoid over-exercising and are trying to keep our bodies guessing at the same time.  Incorporate Rest Based Weight Training at least 2 days per week on days you are not doing cardio.  Weight Training will change your body in ways that cardio never will!!!

3.  WALK as much as you can - I’m not talking about power walking- we’ll leave that to your cardio days/sprints.  I’m talking about leisure walking- slow… talk to your friend, drink coffee, stop with your kids to look at funny shaped rocks.  Walking is fundamental for wellness and it took me WAY too long to learn.  I now take my dog and baby for at least a 20-30 minute walk as often as possible.  Get the kids out of the house for a family walk and just mosey around the neighborhood.  Your stress level will lower and your body and mind will thank you.

4.  Keep it basic:  Effective workouts need not be fancy.   A basic workout looks like this:  5 minutes warm up at a moderate pace, 10-20 minutes of Sprint/Rest intervals, 5 minutes cool down and stretching.  Feel free to incorporate plyometrics like squat jumps, mountain climbers, and burpees to switch it up,  but it’s not necessary.

5.  Vary Speed, Incline and Resistance - An incline sprint will be significantly slower than a flat sprint and stresses different muscles.  While both elicit fat burning hormones, they incorporate different muscle groups helping our bodies to grow stronger and leaner.  Repeating the same exact routine over and over again not only bores the mind but also the body.

6.  If you have to pick one thing choose weight training - If you are short on time (who isn’t?) and must choose- pick full body multiple joint movements (like a squat overhead press).  Choose challenging weights so you have to take rests and do not build rest into the workout.  Switch quickly from one exercise to the next resting only when you need to.  Not only will you help build muscle and burn fat, but your body will benefit cardiovascularly as well.

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