mapsgirl.ca

mapping our life's journey

You are here: Home / Archives for health

The Benefits of a Cardio Workout

by

When it comes to staying healthy and fit, most people think of lifting weights and doing strength training. While strength training is definitely important, another key element of a well-rounded workout routine is cardio. This blog post will discuss the many benefits of a cardio workout.


Photo by Andrea Piacquadio from Pexels

1) Cardio strengthens the heart and lungs

When you do cardio exercise, your heart rate and breathing rate increase, this helps to strengthen the muscles in your heart and lungs, making them more efficient at pumping blood and oxygenating our cells. A strong cardiovascular system reduces the risk of heart disease, stroke, and high blood pressure.

Additionally, regular cardio workouts can help to lower bad cholesterol levels and raise good cholesterol levels in the blood. This further reduces the risk of developing cardiovascular diseases.

2) Cardio helps to burn calories and lose weight

Cardio workouts are great for people who are looking to lose weight or maintain a healthy weight. When you do cardio, you burn calories both during and after the workout. Of course, the number of calories burned depends on the intensity of the workout, but even moderate-intensity cardio can help to boost metabolism and promote weight loss.

HIIT (high-intensity interval training) is a type of cardio that alternates between periods of intense activity and periods of rest. HIIT workouts are very effective at burning calories and have been shown to be more effective than traditional aerobic exercise at promoting fat loss.

3) Cardio improves mental health

Regular cardio exercise can help to improve mental health by reducing stress, anxiety, and depression. Exercise releases endorphins, which have mood-boosting effects. Cardio also helps to increase energy levels and enhance the quality of sleep. All of these factors can lead to improved mental well-being.

If you’re looking for a way to improve your overall health and fitness, consider going to a premium online bike store and adding some cardio to your workout routine. There are many different types of cardio exercises that you can do, so there’s sure to be something that fits your preferences and needs. And, best of all, you’ll reap the many benefits that come with a regular cardio workout!

4) Cardio increases energy levels

In addition to improving mental health, regular cardio exercise can also lead to increased energy levels. This is due to the improved cardiovascular function and increased endorphin production that comes with exercise. So if you’re feeling sluggish and low on energy, a quick workout may be just what you need to get your energy levels up.

There are many different ways to incorporate cardio into your workout routine. Some people prefer to do steady-state cardio, such as walking or jogging, while others prefer HIIT workouts or other types of interval training. No matter what type of cardio you choose, you’ll be sure to reap the many benefits that come with it!

So next time you’re planning your workout routine, don’t forget to include some cardio. Your body (and mind) will thank you for it!

 

Should change my name to Safety Girl (but it is already taken) #safety

by

Over the last few months, I’ve noticed a trend in some of the things I’ve been doing: Safety!  

My name is Wendy. I’m trained in _____ . Can I help you?

I’m the type of person who loves helping other people. When I was younger, I wanted to be a teacher.  Once I got to university, I ended up becoming a cartographer. Which I love!  My teaching and helping other people isn’t in a formal teaching position, but in many other ways.

Former Lifeguard and Swimming Instructor

Starting when I was 17, I worked as a Life Guard and Swimming instructor for several years. It was a great job!  This led me to become a camp councillor and lifeguard at several summer camps.  

Children’s Restraint System Technician (CRST)  aka Car Seat Tech

Since 2008, I have been helping parents keep their children safe. I joke that I’m saving lives, one car seat at a time.  But it’s true.  With a misuse rate of over 80%, parents need help getting their car seats installed properly and need tips and suggestions as to how to use the seats properly.  

Initially I was trained with St. John’s Ambulance, but have recently certified with Child Passenger Safety Association of Canada (CPSAC).

I have written many blog posts about car seat safety with the hope that I can reach as many parents as possible.

Certified Joint Health and Safety Committee Member

Last year, I became a Certified member of the Health and Safety Committee at my office.

The Occupational Health and Safety Act (OHSA) requires my workplace to have a Joint Health and Safety Committee consisting of worker and employer members.  We do regular building inspections to look for potential hazards, and make recommendations to our employer for ways that safety could be improved.

In an office building, the hazards are less than those working out on a construction site, but it is still very important that my fellow employees and I are safe. The most common safety hazard in an office, is probably ergonomic issues.  Too many people are sitting at their computers incorrectly and over time, that will cause injuries.

First Aid, CPR and AED Certification

Earlier this week, I got my First Aid, CPR and AED certification again.  I had done it a few years ago and it had expired. It was good to know that I was still confident in my abilities and aced the test!

At one point in my life, I event tossed around the idea of being an EMT. I might have been good at it!

Safety overload

There are times when having all of this knowledge is trouble some. I don’t shut my “safety” switch off very well.  I can’t go by a vehicle with car seats in it and not take a look to see how the seat is installed. If someone is coughing, I pause to make sure they are ok. When I see hazards (even outside my office), I’ll notice.  One of the hard things is knowing when to step in and help or when to back off because people aren’t going to be receptive to my help.  

Knowledge is power

I might not be a teacher by profession, but I sure have found other ways to help people.  And I love that I can!

safetygirl

Book review: “Fitness Confidential” by @VinnieTortorich

by

I was sent the e-book version of “Fitness Confidential” to review.

Book review: FItness Confidential

Since I have been working out with a trainer for the last few months, I was curious to see what this book is about.

Vinnie Tortorich has years and years of experience in fitness and nutrition. In “Fitness Confidential” he shares his story and all of this knowledge.  

The book is divided into 4 main sections: Eat to Lose, Exercise to Win, Life into Living, Cut the Crap

Eat to Lose

He talks about societies habits, the changes in our food and how we try to make things sound healthy.  He dispels many of the myths and warns of the hazards around some of the diet fads that exist.  There is a lot of information about how our bodies work and how it handles different types of food. He believes that it’s best to eliminate sugar and grains and  he describes that people need to eat the right foods to become and/or stay healthy. 

Exercise to Win

After being bullied as a kid, he started working out, changed his body and changed how everyone looked at him. He started eating properly and exercising and got in shape.  He gives some tips on choosing a gym that is right for you and tips on how to approach your workout routine. He reminds the reader that what you eat is most important for losing weight and many other valuable pieces of advice.

Vinnie describes some of the exercises that will give you the most out of your workout in the least amount of time.  Like his discussion on choosing the right gym, Vinnie discusses what makes a great trainer.  And, his best infomercial-type style, he tells you want the best piece of fitness equipment you can buy. (I’m not giving it away. It’s too funny not to read.) He goes on to explain that even with all of these things, you still need to be mentally willing to put in the work.

Life into Living

This section of the book threw me for a loop! There’s no way for me to get into detail with out ruining what happens. But it’s truly amazing what Vinnie is able to accomplish. 

Cut the Crap

This final chapter is filled with examples of why you just need to get off your butt and get moving. He spends the whole chapter motivating you to start on a new path but keeps it real. He wants people to be able to help themselves and be working out and eating better for all the right reasons. 

My thoughts:

When reading the book you can tell that it was written with the same inflection as if Vinnie was talking to you. He’s blunt, he swears, and he doesn’t beat around the bush. He will open your eyes to some of the myths that we have come to believe are fact. He likes to knock down some of the media hype that surrounds a lot of the existing “healthy” products and ideas that retailers would like you to think are good for you.  

 I like that at the beginning of each section, there are some real-life examples of what he will be focusing on.  Many times he’ll give some history about himself  and what were his motivating factors that moved him to where he is today. As he discusses nutrition, exercise, and habits that people need to be healthy, he declares himself as the readers trainer. He’ll have the reader reflect on their own lives and then he gives them things to do to start changing their lives. Even if it is just a small things.

This personal story, mixed with facts and fitness knowledge, is a great way to show people that anything is possible. You need the right knowledge and motivation to get you going and keep you going.  If you’re looking for a book to get you started on a healthy journey, or need a good refresher as to why you’re working out, this is a good book to read. 

Title: Fitness Confidential

Authors: Vinnie Tortorich and Dean Lorey

ISBN: 978-1939337924

Publisher: Telemachus Press, LLC (June 27, 2013)

Format/Length:Paperback 248 pages (kindle edition 638 KB)

From the Publishers:

America’s Angriest Trainer, Vinnie Tortorich, exposes the nasty underbelly of the fitness industry while getting you into the best shape of your life. For over 20 years, Vinnie has been Hollywood’s go-to guy for celebrities and athletes looking to get fit fast. Now, in this hilarious and often r-rated memoir, he holds nothing back. What’s the best piece of fitness equipment money can buy? What’s the fastest way to lose weight: diet or exercise? Why are health clubs worse than used car lots? In FITNESS CONFIDENTIAL, Vinnie tells all. So get ready to get fit, get inspired and get the dirt with Hollywood’s most outrageous personal trainer!  

To learn more about Vinnie Tortorich, check out his website: http://vinnietortorich.com/  

And you can listen to his podcast by subscribing here: The Podcast 

Like him on Facebook:  https://www.facebook.com/angriesttrainer

Follow on twitter: @VinnieTortorich

You can purchase the book on Amazon.

My 5 Favourite Health and Fitness Apps #NewMapsGirl

by

Fitness Apps

Over the last 5 months, I’ve been gathering an arsenal of heath and fitness apps to help keep me motivated on track to reach my goal.

Here are my top 5 favourites! I hope they help you like they help me!

myfitnesspal #1

myfitnesspal

Cost: Free

 This app allows me to track:myfitnesspal_logo-300x64

  • my food intake
  • water intake
  • exercise
  • progress

What I like about it:

  • lots of foods are in the database
  • can set up reminders to enter your food
  • easy to add food, exercise and water
  • lots of reports for nutrition, progress
  • can connect with friends and support each other
  • can track using the app and it syncs with myfitnesspal.com

appstore

Nike+ FuelBand#2

Nike+ FuelBand

Cost: Free

nike fuel band** Please note: This requires you to own a Nike+ FuelBand.  Other fitness trackers (ie. FitBit) may have their own apps **

Craig and I each have a Nike+ FuelBand which tracks the amount of movement we do throughout the day.  It assigns “Fuel points” and you can set daily goals for the number of Fuel points you want to achieve.

Based on your height and weight, the FuelBand tells you the number of steps you have taken and  the calories burned.

It also makes for a cool watch!

What I like about it:

  • easy to set up and use
  • easy to sync the band to the app
  • can connect with friends and support each other
  • works with Nike+ Running (see below)

appstore

nike-plus-gps-icon#3

Nike+ Running

Cost: Free

 The Nike+ Running app is a great running app!  It uses the GPS feature in your phone to track your route.

What I like about it:

  • easy to use
  • connects with Nike+ account and syncs with Nike+ FuelBand data
  • can sync into mapmyfitness.com (see below)

appstore

MapMyFitness#4

mapmyfitness

Cost: Free

 Another running app?  Sort of.  I’m hoping that this becomes a “bridging” app.  Nike+ data doesn’t sync directly into myfitnesspal.

Here’s how I hope I can get it to work:

  • Nike+ FuelBand data is synced into mapmyfitness
  • mapmyfitness data syncs into myfitnesspal

Currently only data entered directly into mapmyfitness gets pushed across to myfitnesspal.  Since the Nike+ data is synced, it doesn’t seem to get pushed across.  I’m hoping there will be more integration between the two.  This is very new and you can read more about the MapMyFitness / myfitnesspal integrations: MapMyFitness, MyFitnessPal announce API integration

What I like about it:

  • it will track my walks (running is tracked in the Nike+ Running)
  • you can connect with friends and support each other

appstore

WaterMinders#5

WaterMinder

Cost: $0.99

I just recently found this app while browsing the iPhone AppStore.  And what a find it is!

You enter your height and weight and it calculates how much water you need to consume!

What I like about it:

  • reminders throughout the day to tell you that you need to drink water and/or enter how much water you’ve consumed
  • it figures out how much water you need

appstore

Just so you know: I wasn’t paid a dime for this post. I truly like these apps and want to help others who are working towards a healthier lifestyle.

Things I’ve learned since I’ve started running again!

by

Over the last few months, I’ve started running again.  There are few things that I have discovered and some are a bit funny!

In no particular order…

Snowman running…running in 0 degree weather in Canada (or probably anywhere) sucks!

Leading up to my 5K race in Florida for runDisney, I ran 5K outside twice to prepare myself for the length.  However, it was cold outside.  I came to the immediate concision that cold-weather running is not for me.

feet…cut your toenails before they rip apart their neighbouring toes

On my first practice 5K run, I slapped on my shoes and away I went.  My feet were sore, but I thought that was because it was the first time I had run that far in a while.  When I took my shoe off, my sock was red.  Futher examination, one toe nail cut the skin of the toe beside it.  Ouch!

Casual…good headphones are essential (my ear buds aren’t cutting it)

I’m on the quest for good headphones that will stay in my ears.  Constantly poking my iPhone earbuds back in is getting tedious.

Run-Disney-Logo…runDisney is a great motivator

I’m so glad that I got invited to do the Jingle Jungle 5K with runDisney.  It got me back into a level of working out that I was hoping I could achieve!

itunes3…good music at the right tempo is essential

I need to go though my music and set up some play lists based on the speeds that I run.  I think having a constant beat would keep me moving without wanting to slow down when the music slows down. There are a few apps out there that you can select the music you want by the pace that you’re running.  Maybe I should look into one of those.

516JferDAOL._SX300_…always go to the bathroom before you leave

Half way through a 5K run is the wrong time to figure out you need to go!

 

Do you run? What interesting or quirky things have you found about running??