Hello Movers!

This month, we focus on CARDIO.

I talk about strength training a lot, but getting your heart rate up is pretty important, too.

Add a strong cardiovascular system to strong muscles & bones, and you’re set up to live a long, healthy life.

But how much should you do? What kind? And does walking count as cardio?

I’ll answer these questions, plus give you some ideas for how to get in your cardio minutes each week.

And save the date for my first-ever Women’s Wellness Weekend— yoga, strength, sauna, biking, pickleball, reading, relaxation, delicious food—all at a gorgeous Northwoods location during peak fall color. It’s happening September 25-28, 2025—get first dibs on registration by signing up for the waitlist.

Keep Moving,

Meg

CARDIO TRAINING BENEFITS

• Strengthens and increases the efficiency of your heart and blood vessels. You can do more work with less effort.

• Lowers resting blood pressure and heart rate — and in turn lowers the risk of cardiac disease.
  

• Lowers blood cholesterol and improves blood sugar regulation.

• Improves digestion — it gets things moving (sometimes too much, but that’s another newsletter).

• Decreases anxiety and depression, and boosts mental health — research has shown that cardio exercise produces brain chemicals (endocannabinoids) that create the feeling of well-being we get post-exercise—the “runner’s high.”

And more importantly:

• Lets you take the stairs and chase after your kids and pets WITH EASE.

• Allows you to SAY YES when a friend asks you to go on a hike or bike ride.

• Gives you CONFIDENCE to sign up for that race or big event you’ve been thinking about for years.

CARDIO: WHAT SHOULD YOU DO?

I find that most people fall into 2 categories: CARDIO JUNKIE or I HATE CARDIO.

If you’re the former, stop reading and see last month’s newsletter on strength training.

If you’re the latter, keep reading for ideas on how to get in your cardio this week.

The American Heart Association recommends 150 minutes of moderate-intensity OR 75 minutes of vigorous exercise each week (or any combo of the two). Even more benefit is seen with 300 minutes of activity / week.

• Moderate (150 min/week) - Yes, walking counts as cardio!

  • Brisk walking (at least 2.5 miles per hour)

  • Water aerobics

  • Dancing

  • Gardening

  • Tennis or Pickleball (doubles)

  • Biking slower than 10 mi/hr

• Vigorous (75 min/week) - something that gets you pretty sweaty!

  • Running or Run/walk Intervals

  • Biking faster than 10 mi/hr

  • Swimming

  • Hiking (weight vest or backpack optional)

  • Intervals (see below)

  • Fast Dancing (have you tried Oula?)

A FEW MORE THINGS:

• You don’t have to do it all in one chunk—spread out your walks or other cardio throughout the day.

• Something is better than nothing. If you can get in two 20-minute bouts in a week, that’s a great start.

• Yes, you CAN do strength & cardio on the same day, if that’s what works for your schedule. I recommend doing the strength first, cardio second, but do what feels good for you.

WORKOUT #1: BODYWEIGHT INTERVALS

What makes this different from a strength workout?—Your effort level and the amount of rest. If I was doing this workout as a strength workout, I would go at a higher effort (adding weight) and take more rest between exercises (1-3 minutes). The goal is to get your heart rate up, not to fatigue your muscles with each set.

Equipment needed: A set of stairs or a sturdy box or stool

Set a timer for :30 on / :30 rest intervals. Go through circuit 3-6 times. As you gain fitness, lengthen the work interval or shorten the rest.

1. Bodyweight Squats or Sit to Jump

2. Lunge to Stepup left

3. Lunge to Stepup right

4. Plank Hold or Plank Knee Box

5. Blackburns

6. Leg Lowers

WORKOUT #2: “I DON’T WANNA” GYM CIRCUIT

30 minutes on your basement treadmill can be soul-sucking. This is how I get in cardio on those days I just don’t wanna start (but know it’ll make me feel better).

Go through circuit 2-4 times. Rest between exercises :30-1:00. You can lengthen or shorten any exercise, depending on your ability and time constraints.

1. Bike x 3 minutes

2. Rower x 3 minutes

3. Stepups x 3 minutes (alternating legs every 5 reps)

4. Core x 3 minutes (switch exercises every :30)

WORKOUT #3: SPRINT INTERVAL TRAINING (SIT)

Sprinting does not have to mean running! I’ve been doing my sprint intervals on a bike the last few months. The goal is to go ALL OUT on the intervals, and then take a long time for recovery.

Why sprinting? Research has shown SIT can build lean muscle mass (something long-distance cardio does not do well), improve body composition (decrease visceral fat), and improve cardiac function & fitness—and it takes less time than long, slow cardio. Plus it’s FUN.

Find a cardio exercise that you are able to safely go all-out 10/10 effort on — sled pushes, ball slams, rope slams, or a stationary bike are all good options.

Warmup x at least 10 minutes — get a sweat going by the end.

• Option 1: Good for if you’re short on time, or at the end of a strength workout.

  • :30 SPRINT / 1:30 REST or very easy effort

  • 4-6 rounds

  • Take more rest if you need it—if you don’t need this much rest, you probably aren’t going hard enough!

• Option 2:

  • :30 SPRINT / 2:00 EASY

  • :20 SPRINT / 1:40 EASY

  • :10 SPRINT / :50 EASY

  • Rest x 1-2 minutes, then repeat cycle 2-4 more times.

Save the date for my first-ever Women’s Wellness Weekend—Sept. 25-28, 2025 in beautiful northern Minnesota. Sign up for the waitlist here.

Strength & Conditioning Sundays

8:30-9:30 AM SUNDAYS — Indoors @ Ripple Effect

**Moving to Highland Park when the weather allows.

*Upcoming Classes: 4/6, 4/13, 4/20, 4/27

“Independent
Athletic
I been sweating
Doing calisthenics
Booty vicious
Mind yo business
I been working…
Working on my fitness.”

-Lizzo