I recently met a new friend who told me about a fun, unique cardio “class” that she attends every week called Dance Walk. This is exactly what it sounds like: a combination of dancing and walking (think Parkour meets Prancercise). Brooke Null, owner of Hooped, leads this Dance Walk group in Boulder, Colorado every Wednesday morning and she first learned about this new fitness phenomenon after seeing this video created by television reporter (and Dance Walker) Ben Aaron.
Null explained, and Aaron demonstrated, that to participate you just need to make a playlist of songs (that are fun to dance to), headphones and the inhibition to just let go. I’ll admit, I was a little nervous before my first Dance Walk experience. Would I be comfortable dancing around town in front of a bunch of strangers?
Within thirty seconds of Dance Walking, I forgot about all of those nerves and just allowed myself to let the music move me. I, along with a group of seven other men and women, danced our way around the streets of downtown Boulder for a full hour. Some people stopped and stared at us or laughed, others paid us no attention at all. Some took out their phones to take pictures or video, and almost every single person smiled. Some people even joined in for a few seconds and then went back to what they were doing.
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High intensity workouts like CrossFit, Insanity and P90X were a phenomenon this past year and now, according to the American College of Medicine’s Sports Fitness Journal, high-intensity interval training (HIIT), is expected to be the top calorie-burning trend of 2014. While the popularity has increased, so have subsequent injuries.
The HIIT workout is one that centers around high intensity exercises immediately followed by a short period of rest or limited activity. For example: A one-minute sprint on the treadmill followed by a 90-second recovery period or jump rope for three minutes followed by a 45-second walking lunge with alternating hand-to-hand kettlebell exchange. Repeat!! Some HIIT workouts can be completed in as little as 20 minutes.
While the variety of exercises and short time commitment can be tempting to those seeking something besides the boring treadmill routine, these workouts aren’t for everyone. We asked certified personal trainer, Jessica Smith, to give her thoughts on the CrossFit craze. “A good, safe fitness program should be scalable to meet the participants’ fitness levels,” she said. “I’ve seen some programs that do that, and others that really can’t adequately offer modifications that meet all participants needs.”
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Out of all of the cardio machines that I have to choose from at the gym, the treadmill is usually the last one that I would choose. It’s not that I dislike walking or running – I actually kind of like it – but to me, walking or running indoors can get extremely boring. There’s something about the other machines (like the elliptical and stairmill) that just seem to hold my interest more and make my workout more enjoyable. That being said, I know that running on a treadmill can provide a great cardiovascular workout.
I almost always run outdoors and my surface of choice is definitely dirt. Unfortunately, because of weather and other factors, that’s not always possible. Recently, I decided to give the treadmill another chance, with a different approach this time.
I’m an avid hiker and walking up an incline is often a big part of my hikes. Hiking can be a great cardiovascular and fat-burning workout because it tones your lower body and (depending on the trail) can alternate between high and low intensity.
I tried utilizing the treadmill to get the same benefits of a hike by adjusting the incline and speed during a thirty minute period, which would offer the same type of interval training that I naturally get while hiking. Walking at an incline burns more calories than walking on a level surface because your body has to work much harder to push itself uphill. You’ll definitely feel your heart pumping faster as the incline percentage increases, and it will drop as you come back down to level ground.
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When I initially decided to join a gym about ten years ago I pretty much only ever stayed in one very small area of the building: the cardio section. I would walk in, jump on the treadmill or elliptical trainer for about 45 minutes and leave. I wasn’t really sure what to do in the weight room and found it to be pretty intimidating, so I steered clear of it altogether. But then I got bored. I decided that I wanted to start doing exercise in the form of strength training to build some muscles! And then one day, as if by fate, I noticed a flyer for a new class that the gym was offering: Les Mills Bodypump.
Bodypump is described as the original Les Mills barbell class and will sculpt, tone and strengthen your entire body, fast! The classes use a specific formula of resistance training that is referred to as “The Rep Effect.” This essentially means that the classes focus on using low weight loads and high repetition movements for effective fat burning and production of lean muscle tissue. (Or, in my own words – it’s an hour of strength training combined with cardio moves that will kick your butt and re-shape your body.)
Nervously, I decided to give Bodypump a try, and I loved it! Even though the class was nearly an hour long, it went by super quickly and I enjoyed every heart-pumping minute. I immediately became hooked and found myself faithfully attending the class three times a week. I loved it so much in fact that I eventually decided to become a certified Les Mills Bodypump instructor!
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When we think of cardio, running is often the first thing that comes to mind. Running is a great form of exercise, however, it isn’t the right solution for everyone. From beginners who haven’t built a base of strength yet to those with arthritis, high impact movements like running aren’t a good fit.
Cardio, by definition, actually means “from the heart.” Therefore, from an exercise perspective, it is anything that gets your heart rate up. This means there are plenty of low- or no-impact activities you can do to accomplish this goal. Make cardio easier on your knees while still benefiting your heart with these five moves.
Walking is a great form of cardio that we already know how to do, but you have to do it briskly or find a way to push yourself. The heart is a muscle and, like your biceps, gets stronger only with challenge. Make your walk more challenging by increasing the incline on the treadmill or wearing a weighted vest on your outdoor walks.
Dance lets you sweat and de-stress. Have you seen the transformations on Dancing with the Stars? If ballroom isn’t your thing, try a hip-hop or swing class. You can always crank up your favorite tunes and get crazy in your living room.
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