Day: January 12, 2017

Weightless Routines

Q: Do you need to lift weights? A: No you do not need to life weights to build a routine.
Weightless routines challenge your strength, cardio, and endurance. There is natural resistance placed upon you by gravity so essentially we are never working without resistance, not even walking.

Weightless routines allow you the flexibility to move in unencumbered ways that handheld weights would hinder. You shouldn’t run or jump laterally (side to side) with weights, but without weights you can do this easily and change directions giving you a great opportunity to cross train agility, power, speed, footwork all in a cardiovascular exercise.


Overweight v.s. Obese

Overweight is a category people fall into through a chart at the doctor’s office. Doctors determine this by something called BMI. Body Mass Index.
BMI has no way of recognizing how many of those pounds or kilograms are muscle or fat. That chart doesn’t measure how much water is in your system, or your bone density. The BMI assesses mass, but you’re not a box, and this chart has no way of understanding what actually makes up your mass. It is a helpful tool but not accurate by any means and certainly not a standard by active and weight lifting body types.


What Should I Do For Cardio?

Intensity factors: Upright aerobic activities hit the goals the hardest, due to gravity’s effect on blood circulation. The heart has to work harder to return the blood from pooling legs to the heart. This doesn’t happen when cardiovascular exercises are performed in a supine or prone position. Prone is represented in plank and supine is lying with the spine on the ground. Upright activity demands the heart to maintain forceful contractions for as long as you maintain the activity. The more you train aerobically, the greater the benefits will be for your heart’s health and strength even when you are at rest.


Aerobics and Cellular Respiration

What kind of goals can be achieved by aerobics? (we already assume ‘look like Jane Fonda’ is one of them.)

Increasing the overall cardiac output of your heart
Increasing the size of your heart and ventricles, which will allow for continued elevated cardiac output, not just during exercise, but into the future of your cardiac health.
Fueling cellular respiration processes in the body with fat cells, training them to use more than just carbohydrates as an energy source.
Increased Fat Burning when not engaged in Activity.



We can’t measure the strength of our heart in the same way we can measure our chest by how much we can push up, or press. We can only measure where it starts at rest, the highest rate it can maintain at maximal effort, and how quickly it recovers when exertion is over. Knowing your resting heart rate is critical to understanding your heart health and accomplishing your cardiovascular training goals.