Aerobics & Cardio Information


Running for Success


Though it may not seem like it when we're drenched in sweat and our legs feel like lead, marathon running is as mental as physical. When we're exhausted, continuing consists of mind over matter. This takes enormous mental power. Once developed, this skill can be transferred from the racetrack to the boardroom.

Training for a marathon is an ideal place to improve the skills needed to achieve success in business: strategy, clear objectives, and a positive attitude. These techniques are also crucial to completing a marathon. Without them, even the most fanatically fit athlete is doomed to fail. Through physical training we can develop and master these skills.

In business, investment and marathon, a well-planned strategy is essential. In each situation, we must commit to our plan, yet be willing to adapt it if it isn't working. Though strategy can be complex or simple, with our first marathon it's best to choose the latter. Simplification is a great way to remove self-imposed pressure. This can mean concentrating on maintaining a steady heart rate or pace. We need to do this during both training and our marathon, since sustaining this relaxed-focus helps remove the barrier of performance anxiety.

The strategy of shifting attention to our body's sensations is called association, and it's a tactic used by many elite athletes. The self-focused introvert may find this more comfortable than directing attention outside. The outgoing extrovert, however, may be more suited to the disassociation technique. This involves turning our awareness outward. According to a report published in The Journal of Sports Psychology: " Considerable evidence exists to link disassociation strategies with increased pain tolerance during endurance tasks." Disassociation may also useful during a dull seminar, or an extended visit from our mother-in-law.

Just as business meetings have objectives, so should your marathon training. Whatever your personal goal, it needs to be specific, measurable, and reasonable. Similar to our professional life, these can be accomplished by choosing to focus on either the process or the outcome. In our business life a process goal would be improving our customer relation skills, while an outcome goal would be making X amount more dollars. For your first marathon, process goals are better. Since meeting them may be as simple as adhering to our training schedule, they guarantee success. As we all know, success produces self-confidence. Developing this gives us courage to challenge ourselves to achieve greater victories. Outcome goals, like beating a rival, are more risky. Since external factors can interfere with them, they are harder to succeed at.

Maintaining a positive attitude is crucial to accomplishment. Without belief in eventual success, we'll quit at the slightest obstacle. This is true both in career and running. Everyday, marathon training teaches us persistence through discomfort. This is essential. Without challenging ourselves we can never progress to higher success. Besides the things we tell ourselves, a positive attitude also includes motivating inner images.

Many superior athletes use mental imagery, or guided visualization. These include Marion Clignet, 1996 and 2000 silver medallist on the French cycling team, and 6 times Masters winner Jack Nicklaus. Medical experts have also tested this method. A recent article published in the Journal of Sports Science states: "The power of mental imagery in sport performance has been widely noted. Keep your thinking and mental rehearsing of your upcoming races positive and it may contribute to new personal records."

The importance of mental imagery is also noted in Olympic runner Jeff Galloway's Marathon: You Can Do It. In this book, Galloway encourages us to rehearse parts of our marathon every day. He says that this will help us prepare for and find solutions to problems we may encounter and help us "tough it out." This strength doesn't end in out legs and lungs. Finishing a marathon makes us more tenacious, helping us bring home "the gold" in business.

Galina Pembroke is an internationally published writer. She is also the publisher and editor of New View Magazine online. New View gives you unique articles on health, self-help, animal rights, spirituality and more.

Visit us at http://www.nuvunow.ca.


MORE RESOURCES:
Kick Your Fitness Up a Notch | UNM Health Sciences Center  HSC Newsbeat

What exactly is Cardio Kickboxing? A combination of aerobics, boxing and martial arts, it's one of the most popular fitness trends to hit the gym in recent years, ...


Strength Training May Best Aerobics for Cardioprotection  Medscape

LIMA, Peru — Static exercise, such as strength training, might be superior to dynamic exercise, such as walking or cycling, for conferring protection against ...


Northwest Indiana fitness experts give advice for designing the best cardio workout  The Times of Northwest Indiana

Cardio workouts were a thing long before dedicated “workouts” were.


6 Low Impact Cardio Exercises: 6 Moves in 20 Minutes or Less  Healthline

If you need a low-impact exercise regimen, look no further. We've taken the guesswork out of things by creating a 20-minute low-impact cardio circuit that's great ...


Is Aerobic Exercise the Key to Successful Aging?  The New York Times

Aerobic activities like jogging and interval training can make our cells biologically younger, according to a noteworthy new experiment. Weight training may not ...


What's happening around Carson City on Monday, March 18  Carson Now

Hello Carson City and welcome to Monday, March 18, 2019. Are you ready for the work week? For those keeping score there are two days until spring, 95 days ...


Best cardio workouts for weight loss: Try these 5 aerobic exercises to beat the belly bulge in 1 week  Times Now

Regular cardio workouts will help you lose weight and keep it off. Try including these 5 aerobic exercises in your fitness routine to get rid of that unhealthy belly ...


Strength training tied to better heart health than aerobic  Medical News Today

Training with weights has a greater effect on reducing heart risks than running or cycling, according to recent research presented at a conference.


Aerobic Workouts May Help You Kick Addictions: 6 Health Benefits Of Aerobic Workouts  NDTV News

Aerobic exercise, A.K.A, cardio workouts, help the body deliver oxygen and blood to all its parts thereby improving heart and lung function. But aerobic workouts ...


How VR Is Shaking Up The Way We Do Cardio  VR Fitness Insider

Getting our daily cardio or aerobics training not only helps our bodies stay healthy, it sets us up for success in VR gaming and in our everyday lives. Moving our ...


- Entertainment  Wicked Local Fall River

DIGHTON The Dighton Council on Aging is located at 300 Lincoln Ave., N. Dighton. Phone: 508-823-0095. Contact Alice E. Souza, ...


You’ve been told how many minutes of aerobic exercise to do weekly. What about strength training?  The Washington Post

The aerobic exercise guidelines from the American College of Sports Medicine and other fitness groups are precise: You should aim for 150 minutes a week of ...


- Entertainment - Woburn Advocate - Woburn, MA  Wicked Local Woburn

DIGHTON The Dighton Council on Aging is located at 300 Lincoln Ave., N. Dighton. Phone: 508-823-0095. Contact Alice E. Souza, ...


Aerobic exercise vs resistance exercise: Which one should you focus on?  9Coach

What's the difference between aerobic and resistance exercise, and is doing cardio or weights best for fat ...


Cardio drumming, water aerobics classes to start in January  Napoleon Northwest Signal

The new year is often considered a *fresh* start, and many people take that opportunity to jump into a new fitness program.


Weightlifting is good for your heart and it doesn't take much  Science Daily

Lifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 percent, according to a new study. Spending more than ...


Exercise  NHS Choices

Physical activity guidelines for adults, aged 19-64, for general health and fitness, including tips on how to achieve 150 minutes of activity a week.


- Entertainment - The Wellesley Townsman - Wellesley, MA  Wicked Local Wellesley

DIGHTON The Dighton Council on Aging is located at 300 Lincoln Ave., N. Dighton. Phone: 508-823-0095. Contact Alice E. Souza, ...


This cardio exercise can help you get rid of your addiction  Hindustan Times

Aerobic exercise is not just an excellent form of cardio. A new study shows that it can also impact the brain in ways that may support treatment and prevention ...


Best exercises to stop aging, keep muscles, keep brain healthy  Business Insider

Two forms of exercise keep aging muscles from dwindling, protect the brain from age-related decline, and lessen the risk of heart problems — according to new ...


How to Get In Cardio When You Can't Run  Greatist

When running isn't an option, there are other total-body cardio routines that can spike your heart rate and make you feel great. ACE trainer Sabrena Jo shares ...


American Heart Health Month: 6 exercises to work your heart  TODAY

Since February is American Heart Health Month, TODAY is demonstrating six exercises that will challenge your body and your heart.


What is the most effective cardio machine in the gym?  NBCNews.com

What is more effective the treadmill or the elliptical? Does the StairMaster burn more calories? Here's how to choose the best cardio machine for your goals.


Why Water Aerobics Should Be Part Of Your Fitness Routine  ELLE Australia

Increasingly, Aussies are discovering underwater workouts: from aqua aerobics (not just for the grannies) to deep water running; aqua spin to aqua treadmill ...


Study finds a combination of meditation and aerobic exercise can help women after trauma  The Washington Post

Meditation and aerobic exercise are two very different wellness practices. But a recent study found that combining them could help women who have suffered ...


5 reasons why old-school aerobics is still the best workout  Health24

Inge Viljoen, Women's Health Next Fitness Star, swears by aerobics and this is why you should too… When you picture aerobics it's all colourful retro outfits, ...


How much you have to exercise and what kind of workout to do to get different types of benefits  Business Insider

Whether you want to lose weight, combat anxiety and depression, improve memory, build endurance, strengthen bones and muscles, or much more, exercise ...


How heart-rate training can help you target your exercise and improve your fitness  The Washington Post

If you match your effort level and heart rate, you'll be working at the right intensity to make gains.


A 10-minute cardio workout you can do at home  NBCNews.com

So you want to get your sweat on, but getting to the gym seems as difficult as climbing Mount Kilimanjaro. Our answer: Make moves right where you are! You can ...


What's the Best Exercise to Lose Weight: Cardio or Lifting Weights?  Health.com

When fat loss is the goal, the best exercise for weight loss is the one that burns calories more efficiently.


How long you need to do cardio to reap the benefits for your body and brain  Business Insider

Research suggests that aerobic exercise is the closest thing to a miracle drug that we have. But how long do you have to do it to see results?


Aerobics for weight loss and blood sugar control: Cut belly fat fast with THIS exercise if you have diabetes  Times Now

Excess belly fat worsens the development and progression of type 2 diabetes and its complications. Experts say this is the best exercise for diabetics to lose ...


Yoga 'by far' the most popular exercise in Michigan, Google data says  MLive.com

When it comes to exercising in Michigan, yoga is king. That's according to a recent numbers crunch conducted by Fitness Equipment Source, a retailer ...


This Kettlebell Cardio Workout Video Will Leave You Breathless  Shape Magazine

Kettlebells are the ultimate training tool for getting a strength and cardio workout in one. Try this cardio kettlebell workout video, and feel the burn.


There's even more evidence that one type of exercise is the closest thing to a miracle drug that we have  Markets Insider

A small study suggests that aerobic exercise changes the makeup of the microbes in our gut that play a role in our levels of energy and inflammation.


1 hour of weights a week may cut heart attack risk  Futurity: Research News

Lifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 percent, according to a new study. Spending more than ...


Aerobic exercise slows cognitive decline in Alzheimer’s disease  Reuters

(Reuters Health) - Cardiovascular exercise training may help slow the decline in brain function seen in Alzheimer's patients, a new review of past research ...


6 easy ways to add cardio to your strength workout  NBCNews.com

Resistance training and cardio exercise can indeed co-exist. In fact, blending them together creates the ideal time-saving gym session. All you have to do is ...


When women say goodbye to aerobics and hello to strength-training  Gulf News

Gulf News talks to a Dubai personal trainer about myths, recommendations and trends revolving around women's weight training.


A Little Weight Training Can Do a Lot to Cut Cardiovascular Risk, Study Finds  AJMC.com Managed Markets Network

If you're lifting weights to improve your health, a new study from Iowa State University finds that a little goes a long way, at least when it comes to cutting the risk ...


Cardio vs. weights: Which is better for weight loss?  CNN

Researchers took to the lab to measure weight-lifting vs. cardio to find out which exercise was best for weight loss. View the results.


How Are Tip-of-the-Tongue States Linked to Aerobic Fitness?  Psychology Today

New research suggests that staying fit mean fewer "tip-of-the-tongue states," during which you are temporarily unable to recall something you know that you ...


25 Fitness Terms For Beginners To Know: Plyometrics, HIIT, Aerobic Exercise, And More  SELF

Here's your go-to guide for fitness terms you need to know before going to the gym. And understanding these phrases will improve every workout.


33 Cardio-Based Bodyweight Exercises  Greatist

When we say "daily cardio exercise," odds are you immediately think about logging miles on a treadmill or elliptical. But it doesn't have to be that way. After all ...


Benefits of cardio exercise for the brain and body  Business Insider

Cardio exercise has significant beneficial effects on the brain and body. Here are the most important ways it improves your health.


Karachi's tackling joint pain and weight loss with water aerobics  DAWN.com

If military-style fitness boot camps sap all your energy, walking seems mundane and exercise generally leaves you with no energy, especially in the hot weather, ...


One type of exercise is the closest thing to a miracle drug that we have — and new research suggests intense workouts aren't the only option  Business Insider

New research suggests that it doesn't matter whether you do occasional intense workouts or daily low-level activity, as long as you get aerobic exercise.


Should You Even Bother With Cardio?  U.S. News & World Report

Cardio used to be king. That is, until researchers and gym rats alike found that strength workouts come with greater fitness and health gains than do steady-state ...


Low-intensity cardio is the (trainer-approved) secret to pushing through fitness plateaus  Well+Good

Yes: You should be taking recovery days at the gym. Here are 9 low-intensity cardio workouts to help you do it the right way.


Why Zumba Is Insanely Good Exercise  TIME

If you're overweight, over 50, or just don't enjoy working out, Zumba may be one of the best workouts—and the most fun type of exercise.


Starting aerobic exercise soon after concussion improves recovery time, U of T study finds  News@UofT

A new study from the University of Toronto's Faculty of Kinesiology & Physical Education has found that starting aerobic exercise sooner rather than later after a ...


Best Indoor Cardio Workouts  Men's Health

There's no beating a good weight workout, right? But if you really want to keep your body the healthiest it can be, you'll want to add in some cardio into the mix, ...


What kinds of exercise are good for brain health? - Harvard Health Blog  Harvard Health

While the physical benefits of exercise have long been understood, exactly which exercises boost brain health is less clear, but the more diverse your exercise ...


20-Minute Cardio Step Workout for Tight Tush and Thighs  PopCulture.com

In a hurry to cross your cardio off your to-do list while still getting an effective, butt-kicking routine? Problem solved! In this routine from FitnessBlender.com, you ...


Six of the best postnatal exercises - Best postpartum workouts  HarpersBAZAAR.co.uk

The best and safest postnatal exercises, from gentle weight training to Pilates and cardio.


Fitness Trend - Fitness Trends Of The 80s and 90s  Women's Health

Fitness trends look a lot different than they did just a few decades ago (leotards and leg warmers anyone?). But despite the fact that jazzercise and step aerobics ...


9 best exercises for rheumatoid arthritis pain: Tips and what to avoid  Medical News Today

People with rheumatoid arthritis (RA) can benefit greatly from developing a daily exercise routine. Certain exercises can reduce RA pain, improve joint stiffness, ...


Aerobic exercise may be key for Alzheimer's prevention  Medical News Today

Exercise may improve cognition and prevent Alzheimer's disease, but are some forms of exercise better than others? New research investigates.


Aerobic exercise: 'A maintenance program for the brain'  Medical News Today

Researchers have found that aerobic exercise can slow down the age-related decrease in brain size and help to prevent cognitive function decline.


How Much Cardio Is Really Good for Your Heart?  U.S. News & World Report

At extremes, cardiovascular exercise can contribute to cardiac plaque, irregular heartbeats and heart disease.


5 things you believe about cardio that just aren't true  INSIDER

The cardio deck — made up of treadmills, ellipticals, and stationary bikes — is a go-to for those getting started in their fitness journeys, and it's a comfortable ...


Free fitness apps for getting in shape  INSIDER

If you're looking for a free fitness app that provides a good overall workout or can help you build up aerobic endurance, strength, or flexibility, here's what ...


How often should I exercise? And for how long? Check out the evolution of exercise guidelines  The Courier-Journal

It's true that intense exercise is good for you, but it's not the only way to gain benefits from exercise. Let's break it down.


The Only 4 Cardio Exercises You Need (No Jogging Necessary)  Thrillist

Get in outstanding cardiovascular shape with these four essential cardio and aerobic exercises and workout routines.


The five best cardio exercises to keep your engine ticking over  Telegraph.co.uk

Cardio exercise is one of what I would call the three main tenets of training, alongside resistance and mobility. Without any of these, your body will naturally ...


Bungee fitness: The exercise like a baby bouncer for adults  BBC News

Bungee fit is a 'cardio workout to music' but with added bungee cords inspired by a baby bouncer.


Why Running Is Such Perfect Cardio  TIME

Running has become so popular, in part, because there's a mountain of evidence suggesting it's great for a long, disease-free life.


A 24-Minute HIIT Workout You Can Do In Your Living Room  SELF

Train hard with this cardio HIIT workout—no equipment needed. You can do it in your living room, or anywhere. Just bring energy!


The Exercises You Should Be Doing if You Have High Blood Pressure  The Cheat Sheet

Exercising is part of a healthy lifestyle, and it can also help keep your blood pressure low. Here's how you can get your body moving.


You Asked: Is It Bad to Exercise on an Empty Stomach?  TIME

Skipping food before working out won't hurt. But eating before a sweat session is a better choice for most people.


The Ultimate 3-Day, 30-Minute Strength and Cardio Plan  SELF

All it takes is 30 minutes, three times per week, to get in a great, effective, full-body workout. Follow this strength-and-cardio plan to get fit and strong.


Middle-aged can reverse heart risk with exercise, study suggests  BBC News

The new year is a time when many plan to shape up after the excesses of the festive period. Now there is good news for those who fear it might be too late in life ...


13 Boxing-Inspired Cardio Moves to Get You in Serious Shape  Greatist

Not only is boxing a great way to relieve stress, but it's also a killer total-body workout. Try these boxing-inspired cardio exercises to get into shape. | Greatist ...


Fitness takes hard work to gain, but how fast does it fade? - Health  ABC Local

Getting fit takes a lot of time, effort and a big commitment. On the flip slide, losing fitness is very easy to do.


Aerobic Exercise Is Best Way to Burn Belly Fat  LiveScience.com

The best type of exercise to burn unhealthy belly fat is aerobic exercise, according to a new study. The results showed that people who did aerobics for eight ...


The Senior Games Cruises Through Its Infancy | WNYC News  WNYC

The third annual NYC Parks Senior Games took over a hip club in Gowanus for Wednesday's shuffleboard competition.


The Best Free Workout Videos on YouTube  Greatist

We've rounded up the best YouTube workouts, from aerobics to yoga to HIIT workouts, so that you can stay fit without stepping inside a gym or spending a dime!


24 Best Workout Apps For Women 2018, According To Trainers  Women's Health

Whether you're looking to track your progress or get some inspo, these best workout apps—all approved by fitness pros—will turn your phone into your own ...


Fast and Effective At-Home Cardio Workout  Shape Magazine

Blast fat and keep your metabolism revved with this at-home cardio workout.


How Much Cardio Do You Really Need?  Men's Journal

It's something cardio Opens a New Window. junkies will never understand, but a lot of guys just aren't into sweating out a five-mile run Opens a New Window. or ...


What is the best time of day to exercise? It's not when you think.  Washington Post

Some fitness gurus recommend working out first thing in the morning because that's when you're least likely to have scheduling conflicts and therefore more ...


How to Get a Cardio Workout While You Lift  Men's Health News

This is the perfect cardio workout for guys who hate cardio. You'll increase your heart rate and blast calories while you lift.


This Workout Class Combines Beyonce & Step Aerobics  Shape Magazine

Cleveland trainer Phillip Weeden teaches step aerobics like you've never seen it before.


This Low-Impact Cardio Workout Torches Major Calories — No Jumping Required  POPSUGAR

You can get a great cardio workout without all that jumping and hopping! This 20-minute low-impact cardio workout is still high intensity and will raise your.


​How Much Cardio Do You Need To Do To Lose Weight?  Women's Health

When you're hitting the gym to burn extra calories and lose weight, it's good to have a game plan in mind. But if you're trying to figure out how many minutes on ...


Own a PSVR and Wanna Get Fit? Try These 8 Games  VR Fitness Insider

Recently, a friend approached me and asked whether it would be worth buying a PSVR headset for his PS4. Or, if it would be better to go all-in with a new ...


14 Cardio Exercises You Can Do With a Kettlebell That Aren't Just Swings  Greatist

If your cardio routine is feeling stale, you may want to ditch the treadmill and grab some kettlebells instead. Here are 14 different cardio exercises to try. | Greatist ...


There are major health benefits to adding traditional cardio to your workouts  The Globe and Mail

Newbies should focus on resistance training and developing a solid foundation of aerobic fitness before adding in anaerobic exercise.


Cardio Doesn't Have to Hurt: The Best Low-Impact Workouts  A Healthier Michigan

Exercise is one of the healthiest things you can do for yourself at any age, but as you get older, regular exercise becomes more important than ever.


These Are the Most Dangerous Exercises You Can Do If You're Over 50  The Cheat Sheet

They say age is just a number. But when it comes to exercise, age can say a lot about what you can and can't do. Sure, someone may be in peak physical ...


Don't Have Time to Exercise? Do This for 10 Minutes  TIME

In the fitness world, the word “miracle” gets thrown around like a two-pound dumbbell. But when it comes to high-intensity interval training (HIIT), a very short ...


The 4 most important types of exercise - Harvard Health  Harvard Health

Exercise is key to good health. But we tend to limit ourselves to one or two types of activity. "People do what they enjoy, or what feels the most effective, so some ...


What Happens To Your Body When You Only Do Cardio  Women's Health

Cardio-only movements mean you miss out on your body's other muscular needs—which could have serious effects on your health and weight loss goals.


6 Cardio Apartment Workouts That Won't Make Your Neighbors Hate You  Elite Daily

Whether you're living that college dorm room lifestyle, or you're cozying up in a three-bedroom apartment in a cramped city, no one wants to be known as the ...


Why Dancing Is the Best Thing You Can Do For Your Body  TIME

Dancing burns lots of calories. But dance also comes with other health benefits like better mood, less anxiety and a sharper brain.


Photos of Retro Exercise Equipment You Definitely Remember From Years Past  The Cheat Sheet

You probably remember some of these. Here are photos of old exercise equipment no one uses anymore.


What Type of Exercise Is Best for the Brain?  TIME

Exercise is just as good for the brain as it is for the body, a growing body of research is showing. And one kind in particular—aerobic exercise—appears to be ...


Yoga may benefit heart health as much as aerobics  Reuters

(Reuters) - Those sun salutations and downward dogs could be as good for the heart as cycling or brisk walking, and easier to tolerate for older people and ...


How You Can Build Muscle With Cardio Workouts  STACK News

Be bigger, stronger, faster—the universal desire of athletes. To achieve these goals, a training program moves through muscle gain, strength and power phases.


L.A.'s newest fitness mashup? Cardio pilates  Los Angeles Times

Does Pilates leave you wanting more? A new fitness studio in Santa Monica is offering a hybrid of pure Pilates — and extreme cardio. Advertisement.


home | site map
© 2007