Chapter 3: Cardio is Not a Walk in the Park
OMG, I knew so little the day I walked through the door at Zone Fitness! During my first meeting with my personal trainer, Jonathan, we discussed the importance of both cardio (fitness slang for cardiovascular activity) and weight training. I told him that I was intimidated by weights.
“But, I like cardio,” I offered. “In fact, I exercise four days a week and count my steps!”
I learned very quickly, though, that my idea of cardio was not the same as Jonathan’s. I discovered that I fell far short of meeting the recommendations by the Centers for Disease Control and the American Heart Association and by extension my doctor. Intensity matters! It only counts as cardio when you elevate your heart rate into an aerobic zone, which is 55 to 85 percent of your maximum. Any movement is good, but I was really short-changing myself. I was not working or sweating enough to achieve my weight loss goals or maintain my health.
Real cardio is hard. The machine I’m sitting on in the picture above is a Cybex arc. I’d never given one a go and, let’s just say, the first time was an experience. I felt like I was going to die after 5 minutes, but I needed to make friends with that machine because it’s designed to be easier on the joints than an elliptical and burn 16% more calories than a treadmill.
I’m proud to say that I can now burn 400 calories in a 35 minute workout on the arc. Getting there required me to trust my trainer. I’d constantly joke that I hoped picking me up after my heart attack was included in my dues. But, honestly, I was scared. I had to learn that I couldn’t/shouldn’t jump off the machine when my inner monologue changed from…you can do this, Michele to …this feels horrible, Tom will kill me if I die in the gym, I don’t know if I can continue, I hate this blanking machine!
Jonathan identified this highly unpleasant feeling: metabolic pain. (I’ll let you google that for the scientific explanation.) I only needed to know that it wasn’t a sign that I was going to die, but instead a sign that I was getting a good work out. We monitored my heart rate and Jonathan checked in frequently to ensure that I was expending the correct amount of energy.
“How are you doing?” he’d ask me. In those moments, I wasn’t sure I liked him. My inner monologue went something like this…Can’t you tell by the look on my face?, Didn’t you notice that drop of sweat that just fell to the floor by your foot? Can’t you think of a better question? I later learned that Jonathan was administering the “talk test.” (You should be working so hard that you can’t carry on a conversation, but easy enough that you can contribute short sentences.)
After the first week of cardio training, it did get easier for me to keep pushing. I know what to expect. I can sense what my heart rate is before I check my reading. In short, I know my body better. Cardio has become a three-day a week activity, but I’m not saying it’s easy. Just when I’ve got my workout nailed, my trainer tweaks the settings! That brings me to my third bit of newly acquired wisdom on My Journey to Strong.
You only improve your fitness when you challenge your body.