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Regular exercise helps protect the body from chronic disease, improves mood and reduces the chance of injury. Cardiovascular exercise is important for maintaining and improving your health. It strengthens the heart, flushes toxins from the body and burns calories.

Cardio As a Warm-up

  • Increases heart rate
  • Increases respiratory rate
  • Increases tissue temperature
  • Increases mental focus
Cardio As a Workout
  • Boosts immune system
  • Increases performance
  • Increases sense of well-being
  • Decreases risk of cancer
  • Decreases risk of diabetes
  • Decreases depression
  • Decreases hypertension
  • Decreases obesity
Cardio Guidelines
  • Frequency – Perform cardio exercise 3-5 time per week
  • Intensity – 40% to 80% of  Maximum Heart Rate (MHR) MHR= 220 minus Your Age
  • Time – Perform cardio exercise for 15 to 60 minutes
  • Type – Elliptical, Treadmill, Stairmaster, Jump Rope, Aerobics classes, etc.
  • Enjoyment – Do cardio exercises that you enjoy. Exercise should be fun!

Cardio Zones*

Heart Rate Zone      % of MHR      Activity
Zone 1      65-75%      Walking or Jogging
Zone 2      80-85%      Spinning Class
Zone 3      86-90%      Sprinting

*Always wear a Heart Rate Monitor

Bowflex Classic Strapless Heart Rate Monitor Bowflex Classic Strapless Heart Rate Monitor Monitor Your Heart Rate Without A Chest Strap!


Cardio Equipment

Here are some cardiovascular exercises that you may enjoy:

  • Walking – a simple and great form of exercise that is simple yet effective
  • Swimming – provides a low impact total body workout
  • Dancing – burn calories and get healthy by grooving to your favorite songs
  • Jogging – a fun way to exercise whether indoors our outdoors

The great thing about cardio and exercise period is that your body continues to burn calories after you leave the gym or finish your workout!  You’ll continue to burn calories at an increased rate for up to a few hours after your workout.  This is known as the “after burn” effect or Excess Postexercise Oxygen Consumption (EPOC).  Performing cardio exercise is a double win!

Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Health Tips

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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Health Tips

IS MEAL PREPPING RIGHT FOR YOU ? I’m a firm believer in always staying prepared…

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IS MEAL PREPPING RIGHT FOR YOU ? 🍱
I’m a firm believer in always staying prepared ! Why ? Because if I’m hungry I won’t end up eating fast food or something I know I shouldn’t be having. My suggestion is prepare your food for 2 Days that way it stays fresh 👍🏻 consistency is key and if you want to reach your goals, it’s going to take disciple.

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Credit: Possible Pat

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Mike Rashid on Morning Routine

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Sharing some of my morning routine…

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Credit: mikerashid

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