Cardio

Cardio Classes

CardioCardiovascular (cardio) exercise is any type of exercise that increases the work of the heart and lungs.

The American College of Sports Medicine and the CDC recommend, for health, that adults should accumulate 30 minutes of moderate-intensity physical activity on most days of the week. And to improve cardiovascular endurance, they recommend 20 to 60 minutes on three to five days per week.

Benefits include a reduced risk of heart disease and osteoporosis. Improved levels of cholesterol and triglycerides along with improved muscle mass.

Cardiovascular health is more important than any other single factor in preserving and improving learning and memory. You’re working out your brain at the same time as your heart.  Several key hormones, including serotonin, the famed mood booster; dopamine, which affects learning and attention; and norepinephrine, which influences attention, perception, motivation, and arousal are stimulated by aerobic exercise.

To get the full benefit of cardio exercise you need to get in the zone, (your heartrate zone) which calculates into burning calories and fat. The best way to find out if you are burning fat is to take your pulse halfway into your cardio workout for six seconds. We do a 6 second pulse rate in all of our cardio classes and we take this pulse rate more than once so you know where you should be, we either tell you to work harder or tell you to dial it back because you are working too hard. Did you know that you can work too hard? We will educate you as you get fit.

Some people in class use a pulse monitor, which takes the math out of the equation and we often find that they are at the same heart rate as everyone that is taking their pulse manually. This shows how effective a 6 second heart rate is.

You should do different types of cardio exercises during the course of a week, if possible.  By adding variety to your workouts you give muscle groups a chance to recover on their days off and you can maintain steady progress.

Add a few vigorous efforts like interval training to your weekly program. Or try alternating between your usual routine and some workouts that require coordination, which engages several areas of the brain at once—it’s the mental equivalent of doing a pushup to work your entire upper body versus a biceps curl that targets only one muscle.

The most important message is to choose a cardio routine that you like and one that keeps you engaged and challenged. Because in the final outcome, if you enjoy the exercise, you’ll stay with it.

 

ZumbaZumba Dance

Zumba- It is a party like atmosphere with low lights, great beats and you won’t be able to keep the smile off of your face. No one’s watching and you can just move to the beat and have fun. You will be surprised at how easy it is to get your heart rate in your cardio zone. This is one class that doesn’t feel like work and you will love it.

 

 

Kettlebell2Cardio x3

This class is a mixture of 3 classes, Kettlebell, Step, and Cardio Dance. 10 minutes of each and that means no time to get bored. Fit Fast and Fun.

 

 

 

 

 

Piloxing2Piloxing

Combination of Boxing, Pilates and Dance to a pounding beat. Upper and lower body work out while in your Cardio zone. Endurance is a benefit you will gain from this class.

 

 

cardio 30Dirty 30

30 minutes of the best fitness moves all in one class.  Cardio toning, and strengthening. No time to get bored.

 

 

 

 

barrexexpressCardio Barre Xpress

Barre moves done at a speed where you will be in your cardio range and if it isn’t the speed of the move it is the large range of motion that will get your heart rate up and keep it in the cardio zone.

 

 

 

 

stepStep and Strength

Good old fashioned step with weights. Cardio and strength, double the benefit. Great music and fun moves equal a great class.

 

 

 

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