Cardio Workouts

Cardiorespiratory, or aerobic, activity is recommended on a daily basis. In order to improve your level of cardio fitness, your workouts should include a minimum of 20-30 minutes of aerobic activity at least three to four times per week.

Aerobic activities are activities in which you are in constant motion and can sustain an elevated heart rate over a period of time. They include, but are not limited to, running, walking, swimming, dance, cross-country skiing, and several kinds of sports. There are so many different types of aerobic activities that if you feel yourself getting in a “rut,” spice things up by trying something new!

Exercising in the Cold

During these winter months, you should take extra precautions if exercising outdoors or in the cold. Below are some tips for exercising in the cold.

• Dress in layers so you can easily add or remove clothing as needed.
• Choose fabrics that wick sweat away rather than absorb. Avoid cotton.
• You lose a large amount of body heat through your head, so wear a hat or keep your head covered to help you stay warm.
• Your extremities (hands and feet) receive the least amount of circulation when you are cold, so make sure they are properly covered to prevent frostbite.

Exercising in the Dark

Whether early morning or evening, if you want to exercise outside during the winter months, you may end up exercising in the dark. Below are some tips for exercising in the dark.

• Be sure to wear light colors, a reflective vest, or carry a light.
• Watch out for traffic, as drivers may have a harder time seeing you.
• Try to avoid unlit, sparsely populated areas.
• Bring a cell phone with you and make sure someone knows where you are going.
• If possible, exercise with a buddy for a safe, enjoyable workout.

Buddy System

You probably learned about the buddy system when you were just a kid--you and your buddy were supposed to keep track of each other. The same system can be useful now in helping you reach your diet and exercise goals.

Find a friend or family member who has similar goals as you and help each other stay motivated and on track. For example, your buddy can encourage you to work out or even set a time to exercise with you. Your buddy may also remind you to NOT go back for that second piece of cake.

Set clear expectations with your buddy as to what you would like help and encouragement with, and then don't get offended when they try to help.