Crossroads Fitness Blog

It’s no secret that to keep healthy, we must move our bodies every day. Movement strengthens our muscles, including our heart. Did you know the heart muscle is the only muscle that never stops working? 

Cardiovascular exercise keeps your heart strong. Learning what cardio exercise is and why it’s important is the first step. From there, you can explore ways of getting cardio exercise in the gym and some tips on making your experience the most enjoyable and beneficial it can be.

Simply put, cardio exercise raises your heart rate. When you go for a run or walk up and down stairs, you’re performing cardio. The stronger your cardiovascular system becomes, the more capillaries you have delivering oxygen to the cells in your muscles, where these cells then burn more fat.  

A strong cardiovascular system means more than just weight loss. Cardio exercises strengthen the heart and lungs, increase bone density, reduce stress, improve sleep and decrease the risk of heart disease. The list goes on.  Most important, cardio makes your body more efficient in your day-to-day living.  

Cardio exercise should be personalized to fit you.  Begin by finding your target heart rate. This will give you a starting point to be sure your workout is not only beneficial, but also safe. To calculate your maximum heart rate, subtract your age from 220. To Quick read more or view full article find your target heart rate, multiply your maximum heart rate by 0.55 and 0.85. This is the range where you will find the most benefit to your workout.

A heart rate monitor offers an important tool to track your heart rate throughout your workout. It can record the amount of time you exercise in your zone and how many calories you burn. If you don’t have a heart rate monitor or fitness band that measures heart rate, consider buying one.

Cardio exercise can be done inside and outside. It’s a personal preference. Both offer advantages. Cardio equipment in a health club is intended specifically for exercise. Each machine is designed to imitate your body’s natural movements. Understanding what each machine does will help you decide which one works best for your body and goals. Ideally, it will be a combination of a few of them.  

Start with the treadmill. It simulates walking and running. This machine has both incline and speed adjustments.  By increasing the incline of the bed of the treadmill, you will feel as though you’re walking uphill.  This will also increase your heart rate. Try to use the handles for balance only, not support. When you use the treadmill without holding on, you’re engaging your core muscles to stay balanced.

An elliptical machine offers a non-impact form of exercise.  This cardio machine is a good alternative for people who have joint or back issues.  This machine can provide upper and lower body strengthening and conditioning.  You can set the resistance for a harder workout as well as the cross ramp for an increased incline. 

The recumbent bike is another beneficial cardio machine. It works the gluteal muscles. This bike allows you to change the level of resistance.   

Other cardio machines include the adaptive motion trainer that can vary from stepping to running with stride length. The rowing machine offers a great cardio intensity workout.

Cardio exercise is only one of the four cornerstones of exercise, but one of the most important. There are various ways to increase your heart rate. Choose one that best suits your body and fitness goals. By choosing exercises you enjoy, you’ll be more apt to consistently do them. The benefits of cardio exercise far exceed just weight loss.

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Change by definition means to make something different.  Things are certainly different as we adapt to the coronavirus pandemic and its effects. 

Most people prefer what’s comfortable and familiar. How do we make changes, then, to better our lives?  Taking small steps toward change is easier and more successful than trying to make big changes all at once. This theory applies to so many things in life, including health and fitness.

Instead of making huge changes, enhance your daily routine with small changes. Here are a few ideas for making those small changes through exercise and activity:

Get in your cardio. About 150 minutes of cardiovascular activity a week is recommended. You can break that down to a more manageable 30 minutes of cardio five times a week. 

If you’re short on time, try Tabata training. Tabata training is a form of high-intensity interval training that’s great for burning calories. A traditional Tabata session is only four minutes long.  For example, you could perform a Tabata session on an elliptical trainer. Go for 20 seconds at your maximum and recover for 10 seconds. Repeat eight times. This small change can yield big results. Try it for one of your cardio workouts this week.

Include strength training in your fitness Quick read more or view full article routine. The stronger your muscles, the easier it is to complete many of your daily activities. Another big plus for weight training is it increases your metabolic rate and causes the body to burn more calories throughout the day. Try adding an extra day of strength training.  Shoot for two to three days a week. When selecting a weight, it should be heavy enough you feel the muscle working, but light enough you can do 12 to 15 repetitions. Continue to challenge yourself by adding a little more weight or repetitions as you grow stronger.

Don’t forget about flexibility. By keeping your muscles long and lean, you improve your range of motion as well as your posture. Try daily stretching.  A little change could mean you stand up from your work chair and reach up high to the sky.  

Make a conscious effort to get in just a little more activity.  Park a little farther away from work or the store. Take the stairs instead of the elevator. Put on your tennis shoes and go for a walk rather than going out for a high-calorie lunch.  

Measure your workouts. Measure your workouts in terms of not only in minutes, but also exertion. Wear a heart rate monitor.  Figure out your target heart rate and this will help you to reach your goals. Sometimes you might feel as though you’re working hard, when you really aren’t. Use your workout times for maximum benefits.

Start with the big picture of exercise and break it down into smaller parts. Ask yourself which of these tips might work for you.  These are a few of the ways you can easily make small changes in your exercise routine. By making small changes, you very well could be amazed at how big the results become.

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It’s no secret: To keep healthy, we must move every day.  Movement strengthens our muscles — including our heart. Did you know the heart is the only muscle that never stops working?

Learning what cardiovascular exercise is and why it’s important is the first step. From there, you can explore ways of getting cardio exercise in the gym and some tips on making your experience enjoyable and beneficial.

Simply put, cardio exercise increases your heart rate. When you run or walk up and down stairs, you’re performing cardio exercise. The stronger your cardiovascular system becomes, the more capillaries you have delivering oxygen to the cells in your muscles, where these cells burn more fat.  

A strong cardiovascular system means more than just weight loss, though. Cardio exercises strengthen the heart and lungs, reduce the risk of heart disease, increase bone density, lower stress and improve sleep. Most important, cardio makes your body more efficient in day-to-day living.  

Cardio exercise should be personalized to fit you. Begin by finding your target heart rate. This will give you a starting point to make sure your workouts are not only beneficial, but also safe.  To find your maximum heart rate, subtract your age from 220. To find your target heart rate, multiply your maximum heart Quick read more or view full article rate by 55 percent and 85 percent. This range is most beneficial.
 If you don’t have a heart rate monitor, buy one. A monitor tracks your heart rate throughout your workout. A monitor records the amount of time you exercised in your zone and how many calories you burned. 

Cardio exercise can be performed inside and outside. It’s a personal preference and both have advantages. Cardio equipment in a health club is designed specifically for exercise. Each machine is designed to imitate your body’s natural movements.  Understanding what each machine does will help you decide which one works best for your body and meeting your goals. Ideally, it will be a combination of machines.  

Start with the treadmill. It simulates walking or running. This machine has both incline and speed adjustments. By increasing the incline of the bed of the treadmill, you feel as though you’re walking uphill. This will also increase your heart rate. Use the handles for balance only, not support. When you use the treadmill without holding on, you engage your core muscles to stay balanced.
An elliptical machine provides a non-impact form of exercise.  This cardio machine offers a good alternative for people with joint or back issues. This machine can provide upper and lower body strengthening and conditioning. You can set the resistance for a harder workout  as well as the cross ramp for an increased incline. 

The recumbent bike constitutes another beneficial cardio machine. It works the gluteal muscles. This bike allows you to change the level of resistance.   

Still other cardio machines include the Stairmaster that simulates climbing stairs and Adaptive Motion Trainer machine that can vary from stepping to running. The rowing machine offers a great cardio intensity workout as well. 

Cardio exercise is just one of the four cornerstones of exercise, but one of the most important. There are many ways to increase your heart rate. Choose one that best suits your body and fitness goals. By choosing exercises you enjoy, you’ll be more likely to stick with them. 

The benefits of cardio exercise far exceed just weight loss.

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 It’s no secret: To stay healthy, we must get our bodies moving every day. Movement strengthens our muscles, including our heart. Did you know the heart is the only muscle that never stops working?   

Cardiovascular exercise keeps the heart strong. Learning what cardio exercise is and why it’s important is the first step. From there, you can explore ways of getting cardio exercise in the gym and some tips on making your experience the most enjoyable and beneficial it can be.

Simply put, cardio is exercise that raises your heart rate. When you think of going for a run or walking up and down stairs, you’re performing cardio exercise. The stronger your cardiovascular system becomes, the more capillaries you have delivering oxygen to the cells in your muscles, where those cells can then burn more fat.  

A strong cardiovascular system means more than just weight loss. Cardio exercises strengthen the heart and lungs, increase bone density, reduce stress, enhance sleep and reduce the risk of heart disease. The list goes on. Most importantly, cardio exercises will enable your body to function more efficiently in your daily life.

Cardio exercise should be personalized to fit you. Begin by finding your target heart rate. This will give you a starting point to Quick read more or view full article make sure your workout is not only beneficial, but also safe.
To calculate your maximum heart rate, use the following formula:  220 minus your age equals your maximum heart rate. To calculate your target heart rate multiply your maximum heart rate by 55 percent and 85 percent. That gives you the range you’ll find the most beneficial for your workout.   

A heart rate monitor offers an important tool to help you track your exact heart rate throughout your workout. It can record the amount of time you exercise in your zone and how many calories you burn. If you don’t have a heart rate monitor, buy one.

Cardio exercise can be done inside and outside. It’s a personal preference and both offer advantages. Cardio equipment in a health club is designed specifically for exercise. Each machine is designed to imitate your body’s natural movements. Understanding what each machine does will help you decide which one works best for your body and your goals. Ideally, it will be a combination of a few of them.  

Start with the treadmill. It simulates walking or running.  This machine has both incline and speed adjustments. By increasing the incline of the bed of the treadmill, you’ll feel as though you’re walking uphill. This will also increase your heart rate because it’s more difficult. Try to use the handle for balance only, not to support yourself. When you use the treadmill without holding on, you’re engaging your core muscles to stay balanced.

An elliptical machine is a non-impact form of exercise. This cardio machine is a good alternative for people who have joint or back issues. This machine can provide upper and lower body strengthening and conditioning. You can set the resistance for a harder workout as well as the cross ramp for an increased incline. 

The recumbent bike is a beneficial cardio machine. It works the gluteal muscles. This bike allows you to change the level of resistance. Other cardio machines include the Stairmaster that simulates climbing stairs, the AMT machine that can vary from stepping to running with stride length and the rowing machine that offers a great cardio intensity workout.

Cardio exercise is one of the four cornerstones of exercise, and one of the most important.  There are various ways to increase your heart rate. Choose one that best suits your body and fitness goals. By choosing exercises you enjoy, you’ll be more apt to consistently do them. The benefits of cardio exercise far exceed just weight loss.

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You don’t have to look very hard to see that pink is in the air.  Walk into any store and you’ll find everything from pink cupcakes to pink-colored hair spray cans. October is National Breast Cancer Awareness Month. Zumba Party in Pink charity events are just one of those amazing events in our community that not only raise money, but also offers a fun way to exercise.

Party in Pink Zumbathons have partnered with the Susan G. Komen Foundation for the Cure. This event started in 2010 and has raised more than $3 million for groundbreaking research, community health outreach, advocacy and programs in more than 30 countries.   “Regular exercise is associated with reduced breast cancer risk, so we’ve been delighted to benefit from Zumba Fitness’ popular and fun Party in Pink campaign,” said Chandini Porteus, chief mission officer for Susan G. Komen. So, if you think that attending these events doesn’t really matter — think again.

Why Zumba? There are more benefits than just raising money. Zumba is a fitness program that combines Latin-inspired music with dance moves. Zumba routines incorporate moderate aerobic activity, interval training and resistance training all in one class.  Another plus with Zumba is that it’s fun, so you’re more likely to do it regularly.  Because of the aerobic activity, you’re strengthening your heart and burning calories. We all love that.  

You don’t have to be a trained dancer to reap the benefits.  Men, women and children of all ages and levels Quick read more or view full article of experience can join in. There are a variety of Zumba class formats.  For example, Zumba Gold is a lower-intensity class aimed towards the older, active adult, emphasizing range of motion and balance. Zumba Kids is a class for children that introduces a healthy lifestyle, builds self-esteem and teaches coordination, all while having a great time!

There are other benefits of Zumba that might not be as transparent. Zumba programs have impacted millions of people’s lives in positive ways. Participating in these classes helps build self-confidence. It’s heartwarming the Zumba builds relationships among the participants and their instructors. Crossroads Fitness has been hosting Party in Pink Zumbathons since the beginning.  This month was the fifth year in a row, and the event keeps gaining momentum.  

As with many forms of cancer, learning the preventative measurements before it strikes can have life-saving results. Exercise, nutrition and a positive attitude are all ways to be healthy.  Learning about your body and how it moves and feels is one way to keep an eye on your health.  When things don’t seem right, don’t hesitate to check it out. No one knows your body better than you do. Routine testing, such as mammograms, can help to detect problems early.  

There are many charity events that help to raise money and awareness for cancer and other diseases.  It makes your heart feel good to know you can join in and be part of the solution.   Attending one of these events brings participants to shed a few tears, be silly and laugh as well as burn calories.

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Kettlebells might seem like a new fitness trend, but the concept is actually centuries old. 

This funny shaped weight resembles a cannonball with a handle and is often made of cast iron or steel. Kettlebells originated in Russia in the 1700s — although it wasn’t originally used for exercise, but rather for weighing crops. 

Kettlebells soon became part of physical training and conditioning programs throughout Russia and Europe, eventually making their way to the United States. Today, kettlebell training is used in gyms and fitness studios across the county.

To get a picture of what a kettlebell looks like, imagine a small bowling ball with a suitcase handle. This weight comes in a variety of sizes — from 

8 pounds to 97 pounds. They’re versatile, and most standard exercises can be performed with a kettlebell.  

Kettlebells offer advantages over barbells or dumbbells. This type of training is movement based, which means you’re using multiple muscle groups at the same time. This type of full-body conditioning teaches the body to work as one strong unit.  Another benefit of adding kettlebell training to your workout is that it saves time because you’re using multiple muscle groups at one time.

Kettlebells are good not only for only strength training, but also incorporate both aerobic and anaerobic exercise. Aerobic — that is, with oxygen — is the same as a cardiovascular workout, like walking, swimming or bicycling. Anaerobic exercise — without oxygen — is a workout that is a quick, high-intensity exercise, Quick read more or view full article similar to a sprint. 

With the burst of energy needed to perform the exercises with numerous repetitions, it’s guaranteed to raise your heart rate. With increased heart rate and higher repetitions, you can add fat loss to the list of benefits. 

Allen Russell, a trainer at Crossroads Fitness in Grand Junction, talks about using kettlebells. “When used properly, kettlebells activate the kinetic chain — that is, the natural sequence in which muscles are designed to fire — very effectively. In addition to the strength benefits, research has shown that the physiological effects upon the body following the kettlebell swing make it an excellent exercise for anyone to perform.”  

In addition to many athletes, kettlebells appeal to people of all fitness levels and genders. Said Russell: “I find that kettlebells are easily adaptable across most ability levels, depending upon the exercise, to meet the specific individual needs of the majority of my clients.”   

There are many movements performed with kettlebells.  The most common is the swing. Other movements include clean, jerk, snatch and row. Because kettlebell training uses high repetitions, you should start slowly to build muscle strength and endurance.  If done improperly, the movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems. Technique is very important in kettlebell training and should be taught by a skilled trainer to insure proper form. In-person instruction helps to maximize the benefits while ensuring a safe workout.

This “not so new” concept of kettlebell training has become the fitness rage. This training consists of advantageous benefits that include combining cardiovascular and strength training, increased balance and flexibility and weight loss. 

Kettlebell training is an effective and fun method of training to add to your workout.

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The key to cardiovascular exercise is keeping the heart pumping. Many times we only think of cardio as stepping on a treadmill or going for a run. In fact, cardiovascular exercise is any movement that gets your heart pumping and raises your heart rate. 

Our bodies were made to move. That’s why the list of benefits of cardiovascular exercise is so extensive. The most popular benefit is weight loss — which is important not only for good health, but also to look good. Although appearance is important, cardio exercise also increases blood flow to your muscles, strengthens the heart and lungs, reduces stress and gives you more energy.

Since cardiovascular exercise is so important to a healthy lifestyle, you need to do it everyday. Doing the same boring exercise everyday can make it difficult to stay motivated, though, leaving you with an excuse to skip it. Here are some different exercises to add to your cardio routine to boost your motivation.

Something as simple as adding arm movements or hand weights to a basic walk will help raise your heart rate and increase coordination and muscle tone. Instead of a walk on flat ground, try an exercise machine, an incline or take a flight of stairs. The incline adds intensity and focus to an otherwise easy movement.

Jumping rope is another way to improve cardiovascular and respiratory endurance. This heart-oriented activity isn’t just for children. Make sure to choose a rope that’s the right length for Quick read more or view full article you. Because jump ropes are portable, you can take them anywhere. That’s another excuse extinguished.

Climbing a mountain is no easy feat, but what if you did it on the ground? This exercise is called a mountain climber. Here’s how it works: Begin in a pushup position. Bring the left knee in towards the chest, touching it down on the floor. Jump up and switch your feet in the air, bringing the right foot in and the left foot back. Continue alternating the feet as fast as you can safely for 30 to 60 seconds. This may also be done putting your hands on a weight bench rather than the floor as an easier modification.

High-intensity exercises are the craze these days and can add yet another option for cardio exercise. A burpee is one of those ultimate conditioning exercises.  It combines a squat, push up and jump all in one exercise. This whole body exercise can be performed by anyone at any fitness level. A push-up burpee is performed by beginning with a squat with hands on the ground. Kick your feet back into a plank and perform a push-up. Move your feet back under you and jump into the air. There are many variations to the burpee.
Such cardio machines as treadmills, ellipticals and bikes have kept up with technology. These “techie” features offer televisions, movies, music, Internet and games to entertain you as well as such workout information as calories, distance, time and heart rate.

Change the way you think about exercise. Instead of struggling with being active, try something new that challenges you. By adding additional movements to a simple exercise, you not only increase the workout benefits for your heart, but also remain motivated. Above all, make exercise fun and something you look forward to. And keep moving! Read Less

 To keep healthy, we must get our bodies moving every day.  This movement strengthens our muscles, including our heart. Did you know the heart muscle is the only muscle that never stops working?  

Cardio exercise keeps the heart strong.  Learning what cardio exercise is and why it’s important is the first step. From there, you can explore ways of getting cardio exercise in the gym and some tips on making your experience more enjoyable and beneficial.
Simply put, cardio exercise is exercise that raises your heart rate. When you think of going for a run or walking up and down stairs, you’re performing “cardio” or a cardiovascular exercise. The stronger your cardiovascular system becomes, the more capillaries you have delivering oxygen to the cells in your muscles, where these cells can then burn more fat. 

A strong cardiovascular system means more than just weight loss. Cardio exercises strengthen the heart and lungs, increase bone density, reduce stress, improve sleep, reduce the risks of heart disease ... and the list goes on. Most importantly, cardio exercises will make your body more efficient in your day to day living. 

Cardio exercise should be personalized to fit you. Begin by determining your target heart rate. This will give you a starting point to make sure your workout is not only beneficial, but also safe. To find your maximum heart rate, use the following formula:  220 – your age = your maximum Quick read more or view full article heart rate.  To find your target heart rate, multiply you maximum heart rate by 55 percent and
85 percent. It is that range where you will find the most benefit to your workout.  

A heart rate monitor will help you track your heart rate throughout your workout. A monitor can record the amount of time you exercised in your zone and how many calories you burned. If you don’t have a heart rate monitor, buy one.
Cardio exercise can be done inside and outside. It is a personal preference and both have advantages. Cardio equipment in a health club is designed specifically for exercise. Each machine is designed to imitate your body’s natural movements.  By understanding what each machine does, you can decide which one works best for your body and your goals. Ideally, you should use a combination of machines.

Start with the treadmill, which simulates walking or running.  This machine has both incline and speed adjustments. By increasing the incline of the bed of the treadmill, you’ll feel as though you’re walking uphill. This also will increase your heart rate because it’s more strenuous. Try to use the handle for balance only, not to support yourself.  When you use the treadmill without holding on, you’re engaging your core muscles to stay balanced.

An elliptical machine offers a non-impact form of exercise.  This cardio machine is a good alternative for people who have joint or back issues. This machine can provide upper and lower body strengthening and conditioning. You can set the resistance for a harder workout as well as the crossramp for an increased incline.

The recumbent bike is a beneficial cardio machine and works the gluteal muscles. This bike allows you to change the level of resistance. Other cardio machines include the Stairmaster that simulates climbing stairs, the AMT machine that can vary from stepping to running with stride length and the rowing machine that offers a great cardio intensity workout.

Cardio exercise constitutes one of the most important four cornerstones of exercise.  There are various ways to increase your heart rate.  Choose one that best suits your body and fitness goals. By choosing exercises you enjoy, you’ be more apt to consistently exercise. The benefits of cardio exercise far exceed just weight loss. Read Less