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Along with greater strength and more defined muscles, a fitness goal worth striving for is greater cardiorespiratory endurance. Maybe you know it simply as “endurance.” Either way, it’s a skill that can improve your performance in just about any athletic endeavor, allowing you to exercise harder and longer—and reach your goals faster.
If you can barely run a mile without keeling over, though, don’t stress. As with any other fitness skill — like building strength, enhancing explosive power, becoming more flexible — you can improve your cardiorespiratory endurance with the right cardio activities and workout regimen. Here’s a look at how you can do that, and what exactly this term means.
What Is Cardiorespiratory Endurance?
“Cardiorespiratory endurance is the ability of your heart, blood vessels, and lungs to deliver oxygen to working muscles,” says Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content. The more efficient and effective your body becomes at doing that, the longer you can sustain vigorous physical activity, and the fitter you’ll become.
Cardiorespiratory vs. Cardiovascular Endurance
These two terms are often used interchangeably, and while they both relate to how long and how hard you can perform physical activity, they are slightly different.
Cardiorespiratory endurance involves the heart, blood vessels, and lungs, while cardiovascular endurance just includes the heart and blood vessels, says William P. Kelley, C.S.C.S., ATC.
“Cardiovascular endurance is related to the cardiorespiratory function, as blood is what carries the oxygen,” he explains. “But it’s more about the cardiac muscles’ ability to fire repeatedly and forcefully.” The cardiorespiratory system, on the other hand, also encompasses the gas exchange that occurs between the heart and lungs, Kelley says.
If you need a trick to remember the difference between the two, break down the words. Vascular refers to vessels — in this case, blood vessels — and respiratory refers to the respiration system — a.k.a. your lungs.
Why Is Cardiorespiratory Endurance Important?
Increasing your endurance is key to improving your overall fitness. “The greater your cardiorespiratory endurance is, the longer and harder you can push yourself during a workout or athletic event,” Thieme says. This helps with traditional cardio activities — like running a 10K or cycling — allowing you to go farther, faster.
But it also gives you an edge in other types of workouts. “If you’re doing HIIT, for example, it means being able to sustain a higher exercise intensity before fatigue starts taking a toll on performance,” he says.
Good cardiorespiratory and cardiovascular endurance is also helpful with certain kinds of strength workouts, like circuit training, where stamina is important. “All in all, it translates into greater exercise capacity,” says Thieme. “And the greater your exercise capacity is, the more calories you’ll burn, and the more fat you’ll shed.”
And beyond enhanced fitness and a slimmer physique, greater cardiorespiratory endurance can also lead to a stronger, healthier heart, which Thieme says is “hugely important for longevity and quality of life.”
What Is the Best Way to Improve Cardiovascular Endurance?
If you want to challenge your cardiorespiratory and cardiovascular endurance, start by engaging in aerobic activity. That includes any exercise or workout that relies on the respiratory (lungs) and circulatory (heart) systems to deliver oxygen to your working muscles for energy production. Think: distance running and interval training, not weightlifting.
The Centers for Disease Control and Prevention (CDC) recommends the following as the minimum amount of exercise for adults: two strength training workouts and either two and a half hours of moderate-intensity aerobic exercise (steady state exercise, like distance running), or one hour and 15 minutes of high-intensity aerobic exercise (interval training, like HIIT) per week.
If you’re just beginning your fitness journey, stick to moderate intensity cardio . But if you’ve already built a strong fitness foundation and have limited time to exercise, your cardio workouts should emphasize interval training.
Either way, “both steady-state exercise and interval training have been shown to lead to similar increases in cardiorespiratory endurance,” Thieme says.
What Are Some Cardiorespiratory Exercises?
Distance running and cycling are the classic examples of cardiorespiratory exercises. Other good cardio exercises and activities include swimming, dancing, stair-climbing, plyometrics, jumping rope, calisthenics, and any sport that involves repeated bouts of intense activity, such as soccer, basketball, tennis, and lacrosse.
“Then there’s HIIT, which you’ll find in programs like CORE DE FORCE and INSANITY,” Thieme says. “Regardless of whether you decide to take after the tortoise or the hare, the key is to pick an activity that you enjoy doing — after all, no matter what your goal is, consistency is what will get you across the finish line.”
Making a change in your diet for any reason — whether to lose weight, gain muscle, or improve a health condition — isn’t the easiest thing to do. Not only because you may not be 100 percent certain how to adapt your eating pattern — how do I get enough protein if I eat more plants? How much fat should I have at a meal? Would going gluten free be best for me? — but because when you’re only accountable to yourself, it’s easy to fall off of your plan.
That’s where a registered dietitian or nutritionist comes in. Seeing someone trained in nutrition, and who has experience helping others with your particular concerns (e.g. sports nutrition or diabetes prevention), can help you meet your goals and ensure that your eating plan is in fact healthy.
But confusion over what differentiates a dietitian from a nutritionist can make it hard to know who to consult. And then there are professionals who call themselves holistic nutritionists.
When it comes down to it, “they all do the same thing, which is tell you how to eat,” says Denis Faye, Executive Director of Nutrition for Beachbody.
That said, their education and approach to dispensing that guidance varies. To ensure that you get advice that’s healthy and helps you reach your goals, use the guide below to compare a dietitian vs. nutritionist vs. holistic nutritionist.
What Is a Registered Dietitian Nutritionist?
The titles registered dietitian (RD) and registered dietitian nutritionist (RDN) are interchangeable. And you can trust that anyone bearing either credential has a thorough background in nutrition education. In order to become a dietitian, you must meet specific requirements including:
“Having this certification means you have a baseline of knowledge and abilities, and you can treat certain conditions,” explains Mascha Davis, MPH, RDN, a spokesperson for the Academy of Nutrition and Dietetics. “It’s illegal to use RD or RDN if you haven’t gone through the program.”
What does a registered dietitian nutritionist do?
With their education, a registered dietitian can work with you to create an eating plan tailored toward specific goals.
“RDNs are the ultimate nutrition professionals,” Davis says. “If you see someone with that credential, you can be confident you are getting someone who has the knowledge to help treat your condition. Or, if they are not specialized in that area, they will know who to refer you to.”
For example, while most dietitians can help you lose or manage weight, some specialize in helping patients with diabetes, cancer, sports nutrition, or eating disorders; others are certified in integrative and functional medicine; and there are many other areas in which RDNs can earn certificates.
Potential downside of seeing a registered dietitian nutritionist
While an RD or RDN will have the proper education and knowledge about protein, carbs, and fats, as well as how to manage various health conditions with proper diet, some of them can get stuck in the dogma of their discipline, Faye says.
“They think that is the way of the world, and that’s the way we have to eat, and we have to follow what they were taught,” he explains. “That kind of concrete knowledge is great, but we need to think outside the box sometimes.”
Davis acknowledges that, as in any profession, there are some older dietitians who may not have evolved along with the latest research. However, “there are rigorous continuing education requirements to keep the credential, and this forces you to do additional research and reading and education and to stay current,” she says. “Plus the specializations are constantly being updated with the latest research.” So not all RDs are stuck in their ways.
How to pick a registered dietitian nutritionist
Just because you see RDN or RD after someone’s name doesn’t guarantee they’re the right fit for you. Check out their website for any additional information on their approach to working with clients, as well as their specializations, if you’re looking for someone who’s knowledgeable about exercise and sports, weight loss, diabetes, or holistic and functional medication, for example. Then give them a call.
“Talk to them,” Davis recommends. “Ask, ‘What is your philosophy? How do you evaluate [nutrition] claims?'” This will help you understand what it’s like to work with them, and whether they immediately jump on diet fads, summarily dismiss new research, or take the time to see what the science says before making a determination.
If you need help finding an RD, the Academy of Nutrition and Dietetics offers a national referral service. Its database matches doctors, companies, and restaurants with qualified dietitians and nutritionists.
What Is a Nutritionist?
According to the Academy of Nutrition and Dietetics, “all registered dietitians are nutritionists, but not all nutritionists are registered dietitians.” So a dietitian and a nutritionist are not necessarily the same thing.
“Anyone can use the title ‘nutritionist,'” Faye explains. “There is no defined answer.”
Although some may have a PhD in nutrition or a specific area of nutrition such as sports nutrition, “you can take a weekend program, and on Monday call yourself a nutritionist and sell your services,” Davis says.
What does a nutritionist do?
That said, there are a number of credible nutrition certification programs. Depending on their education and training, a nutritionist may be able to offer the same recommendations as a dietitian. Or, depending on specialization, they may be even more qualified to dispense guidance in a given area, such as pediatric, gerontological or sports nutrition.
Potential downside of seeing a nutritionist
Because of the lack of regulation over the designation, “a nutritionist may have little or no science of nutrition,” Davis says.
If you’re seeking general health and wellness advice, that probably isn’t a big deal. However, if you have a medical condition or chronic issue, this can be dangerous, as you may not get accurate information, she cautions.
“It’s a crap shoot,” Davis says. “You could get someone knowledgeable, but you may get someone who gives incorrect advice or guidance that’s not based on science because they don’t know how to evaluate [research and evidence] critically.”
How to pick the right nutritionist
If you’re considering a nutritionist, look for their education on their website or ask during a consultation call. Dig into their education and what programs they’ve taken. “What did they study? How long did they study it? It can be confusing, because the certificate may sound fancy, but is it a two-month online program? Is the program accredited?” Davis says.
What Is a Holistic Nutritionist?
With the increasing interest in alternative medicine, some people now use the label “holistic nutritionist.”
As with the “nutritionist” title, this term isn’t regulated, so someone can use the term without any formal education. “Some of it is baloney, but some of it has a through line of truth,” Faye says.
As for education, there are different certification programs. “There are courses you can do on a weekend or in a couple of weeks and say you’re a holistic nutritionist,” Faye explains. “Some [holistic nutritionists] are great, because they have foundational knowledge from a lifetime of personal experience dealing with people.”
What does a holistic nutritionist do?
Although, for the most part, there is no standardized description of a holistic nutritionist, this type of expert looks at the “whole person” when prescribing any type of diet or eating plan. The focus, also practiced by some RDs and nutritionists, is on overall good health rather than a specific outcome, such as weight loss or managing irritable bowel syndrome.
Potential downside of seeing a holistic nutritionist
In the world of holistic nutrition, be wary of anyone who recommends a lot of supplements, Faye says. “There are some holistic practitioners who make money selling you powders and pills,” he says. “If they say you need a whole bunch of supplements to be healthy, be cautious. It’s more important to have a sound diet.”
How to pick the right holistic nutritionist
As with any health professional, check into the education and philosophy of a holistic nutritionist before you begin seeing them.
How Much Does It Cost to See a Nutritionist or Dietitian?
Some health insurance plans cover nutrition counseling, but this varies from plan to plan. For example, some may only cover counseling for specific conditions, some may cover a limited number of visits, and some may only cover registered dietitians in network. So call your health insurance provider to learn what, if anything, is covered.
If you need to pay any amount out of pocket, the cost of nutritional counseling varies widely. Determining factors include the professional’s education, years of experience, location, specialization, and private practice vs. group practice vs. clinical setting. Many experts will offer a sliding scale or a discounted rate if you buy a package of sessions, so ask.
Registered Dietitian Vs. Nutritionist Vs. Holistic Nutritionist: Which Should You See?
Deciding whether you want to see a registered dietitian, a nutritionist, or a holistic nutritionist is a personal choice.
“It depends on your mindset,” Faye says. “Personally, if I had a medical problem, I’d lean toward a registered dietitian because they will have that super foundational knowledge on how to deal with that thing. However, if I were an athlete, I’d look to a sports nutritionist who’s dealt with sports teams or athletes. Or if you’re holistic minded and believe in that, then if you can find a holistic practitioner, you should.”
Or if you prefer to see an RDN because of their education credentials but you have a specific concern, look at their individual specializations. Areas of expertise include sports nutrition, weight loss, diabetes, or integrative and functional medicine for those seeking a holistic approach.
Once you’ve identified potential experts, check out their websites and reviews. Then talk to them to verify their education, certifications, and philosophy. Ask how they evaluate claims about nutrition and diets to see if they’re able to review and understand research. Try to get a feel for whether they stay up to date on all nutrition topics.
“Are they willing to explain themselves and answer your questions without getting defensive? If you push them for information and want to know the why, and they get frustrated, it’s not a good match,” Faye says.
It all comes down to “do you trust them?” he adds. “Go with your personal beliefs, and find someone who suits what you think is right.”
I’ll be honest, I wasn’t 100% certain I was going to share about this part of our wedding, but as I sat down to begin planning out how I’d break down each post, I realized I couldn’t NOT share about the welcome dinner. Our wedding (as it turned out) was so much more than the wedding day itself. It was truly a wedding weekend and since I didn’t share any details with you guys leading up to the wedding, I did want to include you in a full recap of what went down. But let’s back up…
When we initially started planning our wedding, my one and only request was that it be in San Francisco. I think this came as a surprise to most people since neither C nor I are from the bay area and at that point we had only been living there for 8 months. But for some reason San Francisco just felt right to us. It’s where we call home, where we’ll building our lives together and we wanted to bring all of our favorite people to our favorite place to celebrate with us. So even though people get married in San Francisco all the time, our wedding was actually a destination wedding for pretty much everyone except us (and 15 others). That mean that 120 of the 135 guests attending were coming from out of town. We had family and friends flying in from Toronto, New York, Montreal, Minnesota, China, Taiwan, Berlin…pretty crazy! This meant that we not only wanted to give our people a fantastic weekend in San Francisco, but we also kind of had to.
At the same time, I was pretty adament that if we were to do a welcome dinner, it not just be a second wedding. That being said, everyone invited to the wedding was also invited to the welcome dinner, so we were in essence throwing two epic parties. The question was how to make them both awesome yet different and a true reflection of us.
Side note – we opted not to hire a photographer for the welcome dinner so all pictures in this post (besides the invite – Thanks Sierra!) are from our friends and family. I didn’t have my phone or camera out all weekend and it was glorious!
One of the things we love about San Francisco is that it offers many different types of exploration. By now, you’ve probably picked up that our version of San Francisco involves a lot more parks and beaches than downtown pavement. Our hope was to show-off our side of San Francisco. The less popular side but the one that makes us feel most at home. So originally the plan was to have a BBQ in Golden Gate Park in the meadow where C proposed to me. Though I’m sure it would have been great, I had two loving mothers reason with me about why this was going to be impossible. For 1) it offered no rain plan and 2) catering and bartending for 135 guests in a park isn’t the easiest. For the record, they were right. It was only when I saw how many people 135 guests truly is and how much coordination is required that I realized it would have been hellish trying to host our welcome dinner in Golden Gate Park. So instead we went for the next best thing…
Stern Grove! I’ve spoken to a lot of San Franciscans who love Stern Grove and many who haven’t heard of it. If you have a dog in SF you have definitely heard of Stern Grove. It has an awesome off-leash dog park where we take Bo frequently and a huge amphitheater where they do live music in the summer. It’s also beautiful.
What I didn’t realize was that Stern Grove also has a clubhouse that you can rent out for events. Not only did C’s Mom discover this (Thank you Janet!) but she also managed to secure it for the Saturday of Memorial Day Weekend. CHAMP! Now Stern Grove did not come without its challenges. Because it’s a city park you have to work with municipal park staff which is well, not the easiest. Thankfully Janet did most of the work (insert all the prayer thank you emojis) and in the end it all worked out, but as a warning, if you want to throw a party in a park, prepare yo’selves.
The real draw of Stern Grove is the gorgeous redwood grove it’s situated it. Being in a redwood grove in the middle of San Francisco is pretty special. Our original plan was to have everything be outside with the inside as a back-up, but because it got quite cool and we had an issue with the heaters most people ended up inside, which was totally fine. We did have outdoor lighting and set-up a couple of lawn games for people to enjoy.
We wanted everyone to feel welcome and loved but also really wanted it to be casual. Dress was casual and layers were encouraged! We also kept the food to the theme by bringing in one of our favorite places, 4505 BBQ to cater the dinner. We love this place and also loved the idea of it being a big ole’ BBQ. The food was AMAZING. We also hired bartenders and brought in wine and beer and of course, La Croix.
Truthfully I was VERY nervous before the welcome dinner (more nervous than I was for the wedding itself) since I didn’t know what to expect of the evening and greeting so many friends and family members from all walks of life. What unfolded was so much better than I could have imagined and did not come without a whole lot of help!
C’s family is actually the ultimate and they helped to set-up and breakdown everything (thank you!!!) and made sure everything flowed smoothly so we could actually enjoy ourselves. We didn’t have any specific plan for the evening other than to let guests reunite, meet each other and be merry! We ate, we drank and we hugged. We also speeched! We didn’t have a wedding party (more on that in the next post) so we asked a few of our friends to do short speeches at the welcome dinner. My best friend of summer camp and best friend from HS/College/Toronto also spoke. C had one of his camp friends and Toronto friends each speak. It was so nice to congregate in that room with the fire going and hear our friend’s perspectives on C and I. So special!
We were supposed to be off property by 10:00 by our friends are wild (you will see…) and we didn’t end up till leaving after 11:00 upon which a spontaneous afterparty happened, which we sadly did not attend. Instead C and I went home, packed our stuff for the next day and cuddled with Bodhi. The whole “being apart the night before your wedding” felt very archaic to me. He is the exact person I want to be with the night before such a big occasion so we did things our own way. No regrets!
Stay tuned next week for the first look and ceremony. Fridays for the next few weeks will be all about the healthy maven wedding recaps so hope you like weddings LOL. Making up for neglecting you guys through the planning process. Sorry!
Did you have a welcome dinner? Where was your wedding?
What if we said you can transform your body in 20 minutes a day… without lifting a single weight?
What’s more surprising is who will help you do it.
Shaun T. That’s right, he’s BACK and better than ever, and it’s time to get to WORK!
He’s creating a blockbuster new program called Transform :20, coming to Beachbody On Demand in April 2019 with VIP Early Access in January 2019.
Get ready to transform your body and your mind in just 20 minutes a day. Transform :20 will scorch fat, help flatten your stomach, and get you stronger and leaner, 6 days a week for 6 weeks.
You’ll work everything — legs, upper body, glutes, and core, using only your body weight. To get your mind right and keep you motivated, Shaun T is also creating weekly videos for your rest day to help you sharpen your focus, visualize your goals, and push you to finish strong.
There’s something else that’s totally new about Transform :20. For the first time ever on Beachbody On Demand, Shaun T is using a step as a transformational tool.
And no, this isn’t step aerobics. He’s using this step to challenge your total body in insane ways you never imagined. That’s why Transform: 20 will transform EVERYTHING in just 20 minutes.
The best part is you’ll be doing the program in real time with new workouts every day. No repeats, no do-overs. This is everyone getting to WORK and getting it DONE, together.
Transform :20 launches exclusively on Beachbody On Demand in April 2019, with VIP Early Access in January 2019. Offers will be available starting in December.
Coming soon — a new, limited-edition Shakeology flavor: Pumpkin Spice Vegan Shakeology!
We can’t keep the secret any longer. For the first time ever, the BIGGEST flavor of the season is coming to Shakeology!
Now you’ll be able to enjoy the delicious taste of fall — without derailing your health and fitness goals. Available only while supplies last.
Why do you love fall so much?
The cozy sweaters, colorful fall leaves, and — oh, yeah — your favorite pumpkin spice beverage! And that’s exactly why we made Pumpkin Spice Vegan Shakeology.
This limited-edition, rich and creamy shake features notes of pumpkin spice — cinnamon, nutmeg, and ginger. It’s incredibly tasty on its own, mixed with milk or almond milk for a creamier version, or simply added to your favorite Shakeology recipes.
And best of all, you get to enjoy Pumpkin Spice Vegan Shakeology guilt-free, because it has all the nutritional benefits of Shakeology you’ve come to know and trust.
It’s meticulously crafted with a potent blend of protein, probiotics, digestive enzymes, antioxidants, vitamins, and minerals. No need to stop by the coffeehouse for a sugar-loaded calorie bomb this year!
Why Is Pumpkin Spice Vegan Shakeology Better?
A pumpkin spice latte can cost you over 380 calories and it has very limited nutritional value.
Shakeology, on the other hand, helps you build a foundation of health while also helping you reach your fitness goals.
Best of all, you can drink Shakeology every day. It’s part of a healthy routine that helps fill any nutritional gaps and properly nourish your body.*
Plus, Pumpkin Spice Vegan Shakeology has all the flavors of fall you love so much — warm cinnamon, spicy nutmeg, and ginger — which makes it a no-brainer when you want a sinfully delicious treat without any of the guilt.
Pumpkin Spice Vegan Shakeology is also one of the best ways to invest in your health during one of the busiest times of the year.
With kids back in school, work commitments, and the weather getting cooler, Shakeology gives you those crucial nutrients you need to be fueled and ready to take on your day.*
And like all Shakeology flavors, Pumpkin Spice Vegan Shakeology is the result of thousands of hours of research and formulation, a no-compromise approach, and world-class quality assurance. You know you’re getting a superior product here.
So get ready to enjoy your best fall season — and don’t wait to get your Pumpkin Spice Vegan Shakeology as soon as it’s available, because it’s sure to sell out!
Where Can I Buy Pumpkin Spice Vegan Shakeology?
As mentioned, Pumpkin Spice Vegan Shakeology is a limited-edition flavor, so you’ll need to act fast when it goes on sale. Once it’s gone, it’s gone!
Keep an eye on this blog post for future updates as we get ready for this exciting new launch!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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In Hindu mythology, the goddess Kali can often be found depicted in battle, basking victoriously in her trademark squatting posture. Kali’s fierceness symbolizes the power and strength of feminine energy, ever mindful of her call to protect all beings from negative forces. When you assume goddess pose — referred to in Sanskrit as utkata konasana (“fierce angled”) — you bring forth this victorious and intense energy of the goddess!
Benefits of Goddess Pose (Utkata Konasana)
This is a deep external hip opener, lengthening the adductors of your inner thighs and strengthening your calves, quadriceps, glutes, and core. Goddess pose is also a good prenatal posture for expectant mothers, engaging the pelvic floor and opening the pelvic girdle.
How to Perform Goddess Pose
Beginner’s Tip for Goddess Pose
Maintaining proper knee alignment is the challenge of the pose, as well as its most important safety cue. Keep your knees from tracking too far inward or outward — and potentially exposing you to injury — by lining them up with your toes.
How to Make Goddess Pose Easier
If you need to modify goddess pose, you can keep your hands on your hips for balance. You can also lower yourself into a shallower squat if necessary.
How to Make Goddess Pose Harder
To deepen the pose and further challenge your balance and leg muscles, lift your heels and balance on your toes.
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Hi I am Lena Litle 27 years old living in North Charleston. I have studied pharmacy and I like to share news related to health and medicines.