14 March 2007

Wednesday, March 14, 2007 - 1 comment

Pump that Heart! - Working Out Wedensdays

Alrighty here we are again, another Wednesday another day to get fit. So last week we worked out our arms, mostly the triceps and this week it's all about ways to get that heart pumping!

Cardio is the single most important part of your workout. Just look at the benefits!

* Increases metabolic rate
* Increases growth hormone secretion
* Reduces stress levels
* Increases blood flow to the brain increasing alertness
* Improve cholesterol levels
* Improves digestion
* Boosts immune-system function

There are many ways to get cardio into your workout like, aerobics, running or walking, exercise machines; treadmill, rowing machine, elliptical etc... The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. My cardio exercise is mainly the elliptical, but there are days when I throw in a good bike ride or row until I feel like I'm gonna die!

Not only do cardio exercises get our heart pumping, they are also great for weight loss and building stamina. I recently read that 80 minutes of cardio 5 days a week is the sure fire way to drop those pounds. At first I thought, "oh I could do 80 minutes, no problem!" Yeah right!! Who has time and at 60 minutes, I'm a blubbering mess. So my suggestion is to go slow and make your way up to 80 minutes. BUT do at least 30 minutes, preferably 45 to get a good cardio workout. Here is a list of different cardio workouts and the calories burned with each exercise:

1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.

2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.

4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.

5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

6. Cross-Country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.

7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

So it seems we can all do something, right? Start of at what you feel comfortable with and build up from there. When I first started doing the elliptical I could only last 10 minute on that damn machine, now....I'm up to 50 minutes without wanting to kill it! Slow and steady and the results will follow. I can't wait to hear what you do. Oh yeah...once you get done with that cardio you'll want to eat! So here is a great heart healthy meal. Recipe from
  • Eating Well


    Superfine angel hair and delicate scallops are coated with a light lemon, white wine and caper sauce. Make it a Meal: Serve with a crisp Sauvignon Blanc and Asparagus with Anchovies & Garlic.

    Makes 4 servings, 1 1/2 cups each

    ACTIVE TIME: 35 minutes

    TOTAL TIME: 35 minutes


    1 pound dry sea scallops, tough muscle removed (see Ingredient note)
    1/4 teaspoon kosher salt
    1/4 teaspoon freshly ground pepper
    1 tablespoon extra-virgin olive oil
    8 ounces whole-wheat angel hair pasta
    1/2 cup white wine
    1/2 cup clam juice
    2 teaspoons cornstarch
    1/4 cup chopped garlic
    3 tablespoons lemon juice
    1 tablespoon capers, rinsed and chopped
    2 teaspoons butter
    2 tablespoons chopped fresh parsley

    1. Put a large pot of water on to boil.
    2. Sprinkle scallops on both sides with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add the scallops; cook, turning once, until browned on both sides, about 6 minutes total. Transfer to a plate.
    3. Cook pasta in the boiling water until not quite tender, about 4 minutes. Drain and rinse.
    4. Whisk wine, clam juice and cornstarch in a small bowl until smooth.
    5. Cook garlic in the pan over medium-high heat, stirring often, until softened, 1 to 2 minutes. Add the wine mixture; bring to a boil and cook until thickened, about 2 minutes. Stir in lemon juice, capers and butter; cook until the butter melts, 1 to 2 minutes.
    6. Return the scallops to the pan, add the pasta and cook, stirring gently, until heated through and coated with the sauce, about 1 minute. Stir in parsley and serve immediately.

    NUTRITION INFORMATION: Per serving: 387 calories; 7 g fat (2 g sat, 3 g mono); 42 mg cholesterol; 50 g carbohydrate; 28 g protein; 7 g fiber; 465 mg sodium; 514 mg potassium. Nutritional bonus: Selenium (96% daily value), Magnesium (29% dv), Vitamin C (25% dv), Zinc (17% dv). 3 Carbohydrate Servings Exchanges: 3 starch, 3 very lean meat, 1 fat

    TIP: Ingredient note We prefer cooking with "dry" sea scallops (not treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP ("wet" scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.

    Yum! I'm making this for Sunday dinner!!!! See you all next week for MUSIC!! You need music to get you through those cardio workouts.


    I'm going for a walk... tomorrow! No, really! I am! :-)

    That recipe looks SO GOOD. I'm going to have to try it. I love scallops and pasta.