WHICH CARDIO IS BEST?! 💥🏃‍♂️🏋️‍♀️ MODERATE INTENSITY INTERVALS: A classic and one of my favorites! 🎯 This involves maintaining a certain level of intensity for a set time, followed by a brief rest, then repeating. It burns a ton of calories! 🔥 For example, if you're jogging, increase your pace every 5 minutes for 1 minute, then recover. PHEW! Rower, treadmill included in this too!! 💨 It's incredibly effective. JOGGING/BIKING/SWIMMING: These are popular choices 🚴‍♂️🏊‍♀️ but require more time ⏳ to be effective. Runners, for instance, are fat-burning machines because of the high frequency of their activity, but they often have lower calorie intake, which can make muscle gain challenging. If you're looking to maintain muscle 💪, this might not be your best option—#1 (intervals) is better for that. BJJ./BOXING etc: LOVE these sports! 🥋🥊 However, the bursts of activity are short, unlike steady-state exercises like running or biking. You’re unlikely to lose much weight unless you're training both on and off the mat. For weight loss, the activity needs to be cyclic 🔄 and continuous. Fatigue sets in quickly 😓, affecting technique, and it's hard to sustain for an hour like you can with running, intervals, or cycling. HIIT: HIIT is awesome for short, intense bursts—20-25 minutes is killer for burning calories! ⚡🔥 But it's tough to maintain for longer durations, and fatigue can lead to poor form, increasing the risk of injury. 🚑 BEST MODALITY FOR WEIGHT LOSS AND MUSCLE RETENTION: ELIPTICAL (110-150 BPM): This machine burns serious calories while reducing muscle breakdown! 🔥🏋️‍♂️ The key is total workload distribution since you can use both your upper and lower body. It’s low impact, dependable, and sustainable. Caveat: Be sure to challenge yourself by using the pre-programmed workouts or incorporating moderate intervals (like I mentioned above). 🔄💪 INCLINED WALKING (Weight Vest Optional, but Recommended!): Inclined walking, or regular walking 🚶‍♂️, is great because it distributes your weight across your body. While it doesn’t engage as much as the elliptical, it’s still very effective. 💯 That's why step trackers are so popular—you hit the number that burns calories, and BOOM, job done! You’ll need to walk a lot, but it causes less muscle damage and can be done anywhere. 🏞️ Intensity matters, though, so make sure to cycle through moderate, mild, and aggressive walking days. Consistency is key! 🔑

If you really want to maintain a solid 'cardio' program it should NOT look like this 1. Gym 2. Go home after the gym and wait till next training day It should look like this for a 4-6 week period with variation for the next 4-6 weeks: 1. Gym (Frequency should be 3-5days/week, BUT periodized!!!) 2. Day of cardio in the form of aggressive ZONE 2 3. Day of aggressive ZONE 5 training Walking is fine but there needs to be progression. That progression can be 'rucking'(weighted vest), 1 minute sprints on a rower with a 30 second rest, 10x. I ruck outside or treadmill. While on t-mill I will randomly change the elevation every 2 min for 45 min. I recently added basketball. That's right! I simply, solo, outside, play full court for 15 minutes with 3 minute rest for 4 quarters. I wanted to challenge my fitness, coordination, and it aligns with my philosophy of enhanced fitness by playing! Try it! IT doesn't have to be my program but think about what else could you do to supplement what you do in the gym. PS: This is key to weight loss/management too!

4. 4!! OF my current and past clients were named TOP GOLF TEACHERS in the US by GOLFERS DIGEST. One is a Hall of Famer!! https://youtu.be/qnNUzEEd2Ao They all were part of my BEFORE THE FIRST SWING golf conditioning program I started in the early 90's.

I am thrilled to announce that Body Specs, Inc. has officially partnered with Louay Sattar, a WSWCF-certified personal trainer and expert in calisthenics, to bring you a brand-new fitness experience! Louay's unique calisthenics program is designed for individuals of all ages who are looking to get fit using nothing but their own body weight. Whether you’re a seasoned athlete or just starting your fitness journey, this program offers something for everyone. Plus, under Louay's expert guidance, you'll even learn how to master the art of the handstand! This collaboration combines the expertise of Body Specs in orthopedic rehabilitation and sports performance with Louay’s cutting-edge approach to calisthenics, offering you an unparalleled opportunity to enhance your fitness and achieve your goals. No equipment needed – just your body and a willingness to challenge yourself! Stay tuned for more details on how you can join this transformative fitness program and take your training to the next level. #BodySpecs #LouaySattar #Calisthenics #FitnessForAll #Partnership #HandstandMastery

....EAT BEETS! 🏋️‍♀️ Beets are rich in dietary nitrates (NO3-). When consumed, these nitrates are converted into nitrites (NO2-) by bacteria in the mouth and then further reduced to nitric oxide (NO) in the body. ⛹️😃The vasodilatory effect of NO helps to widen blood vessels, improving blood flow and oxygen delivery to tissues. This can enhance physical performance and endurance, making beets popular among athletes.⛹️‍♂️Hence the enhanced 'pump' due to GREATER BLOOD FLOW. 💖Lower Blood Pressure: Regular consumption of beetroot juice or whole beets has been shown to lower blood pressure in people with hypertension, due to the blood vessel-relaxing properties of NO. NO has many health benefits for the gastric and nervous systems. For those who enjoy heavy lifting, intense training cycles, Zumba, cycling, or other physical activities, NO is essential😉 I use BEETROOT POWDER in my protein smoothies and real BEETS in my salads or as a snack with sour cream (that is my jam). The impact on lowering blood pressure is significant! Research in the Journal of Endothelium and other cardiology peer-reviewed journals supports this . 🤼‍♀️🤜NOTE: NO is also used for treating ED and other vascular dysfunctions to increase blood flow—fellas, you know what it is! I have recommended this to clients on low-dose blood pressure meds, with the assistance of their PCP, and they ultimately don’t need the meds any longer. CAUTION: IF YOU ARE ON BP MEDICATION, STAY ON THEM!!!. Talk to your PCP first. High blood pressure can be reversed, barring any other underlying cardiac issues.