Kokomo Tribune; Kokomo, Indiana

Mommy Makeover

March 26, 2010

Getting to the heart of cardiovascular fitness

Anytime’s Rob Land says the benefits of cardio go on and on

(Continued)



“The more time you put in initially, the quicker you’ll see the loss,” he said.

There is no physiological reason why someone new to exercise couldn’t do cardio seven days a week, but he says at the absolute minimum should be 30 minutes, three times a week.

“Maybe you don’t have one full hour that you can dedicate to cardio a day, but you have three 20-minute sessions,” he said.

Perhaps instead of working out at a steady rate for an hour, you work incredibly hard for three 20-minute spurts.

“That’s workout efficiency at its finest there, and that’s a beautiful thing,” said Land.

The key, he said, is being consistent about the routine and sticking with it.

“One day? That’s not going to make a huge difference. Twelve weeks? It will,” he said. “It’s like compounding interest.”

Land offered five tips for people interested in starting a cardio routine:

1) Set up some form of accountability.

Land says the best thing you can do with any fitness program is get accountability, whether it’s purchasing a gym membership, finding a workout partner or signing up to be part of a fitness-based club like the Kokomo Roadrunners or the Breakaway Bicycle Club.

“Put something on the line because you’re going to be way more likely to make it part of a routine if you have some sort of external motivation,” he said.

2) Set goals and start small.

Land said you can’t expect to jump out of the gate and run a marathon.

Instead, set attainable goals like working out for 20 minutes a day, five days a week. When you reach those goals, set the next one a little higher.

Mommy Makeover contestant Rebecca Hampton ran her first 5K race recently and now is thinking about competing in a sprint triathlon in the summer.

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