Cardio week

7th–14th September Challenge

Hi everyone

Here's your mission. This week is cardio week. All I'm asking you to do is, at some point before the end of Sunday the 14th, do something that gets your heart rate up for 15 minutes straight.

I don't really mind what it is. If you're a runner, go for a run. If you like a bike ride, head outside. If you're not sure and you just want to pop yourself on the cross-trainer at the gym, you do you.

If 15 minutes straight feels like a stretch right now, do what you can and tell me, it'll still count.

Once you've done it, log the activity in my app.

How to log it

• Open my fitness app and go to the home page

• Tap the + in the bottom right

• Then tap cardio

• Find what you did and enter it

If your activity isn't on the list, there's a general one at the bottom.

Why should you do it?

To get the smugness you get after doing exercise? If that's your thing, then sure. But I'm on a bit of a mission at the moment to get people doing things that will help them feel better and do more. Getting your heart rate up for a bit ticks those boxes. I'm not asking you to take up endurance running, just 15 minutes this week is all I ask.

Doesn't strength training count?

Sort of, but not quite. With resistance training, your heart rate goes up while you're lifting and then comes back down during the rest. It does, without doubt, contribute to cardio fitness, but to get more out of it you need to get your heart rate up for a sustained period and then keep it there.

What's in it for me?

Apart from that aforementioned smugness and doing something for your health and wellbeing? Fine, need the deal sweetened? If you do your cardio and log it by Sunday the 14th, you'll be entered into a raffle.

What's the prize?

It's a surprise! Also, I haven't thought that far ahead yet.

You like to say a lot of things, don't you?

I sure do! And as a reward, if you've read this far, send me a 👍 in the messenger on my app, and you'll get a bonus entry on top of your cardio one.