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“Keep your heart with all diligence, for out of it spring the issues of life” (Proverbs 4:23).
This proverb of King Solomon’s is not referring to physical cardio training, but spiritual. We want to keep watch over what we are meditating on in our heart.
Is there unforgiveness or bitterness? Envy? Worry? If so, the answer is to exercise. Exercise forgiveness, repentance and then cast your cares upon the Lord.
But what about Physical Cardio Training?
Being what I call a “Fit Witness” is wonderful not only for you—but the people around you will want to know your secret. You can begin explaining your blessing with words like “by the grace of God” and then mention how you like to combine faith and fitness (such as doing PraiseMoves or prayer-walking).
As a child of God, you are a steward or caretaker of the body the Lord has given you. Did you know your body actually belongs to Him?
“For you are bought at a price; therefore glorify God in your body and in your spirit, which are God’s” (1 Corinthians 6:20).
Both your spirit and your body are God’s property. Don’t let that scare you if you haven’t been taking as good care of His property as you could. Instead, realize He has a vested interest in helping you take care of your body! Ask Him to help you.
Cardiovascular Training
Cardiovascular training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of your maximum heart rate.
Some examples of cardio training include brisk walking, running, aerobics, cycling, elliptical training and rowing.
How Much Cardio?
Most experts agree that cardiovascular training should last for 20 to 60 minutes, with the normal range being 30 to 40 minutes per session. Cardio should be performed a minimum of three days per week, with four to five days being optimal.
What Are the Benefits of Cardio Training?
- Burns calories
- Lose excess body fat
- Strengthens heart and lungs
- Elevates your mood—a real blues buster!
- Adds variety to your workout routine
When to do Cardio Training?
Most people find exercising earlier in the day best—so you don’t put it off! But anytime you do purpose to exercise is fine—just do it! Some find after work is best for them.
Avoid doing cardio exercises before bedtime. You may have a difficult time sleeping if you do so, as the energy level of the body will be elevated for a while.
If you are doing weight training too, try doing some cardio exercises right after, not before.
A protein shake 30 minutes before cardio ensures you’ll have energy and won’t burn muscle protein during your workout. Exercise 2 hours after a larger meal.
Combine Physical and Spiritual Cardio
Select a scripture for the day and meditate on it while you are working out. Consider the scripture piece-by-piece and ask the Holy Spirit (our Teacher and Guide) to reveal hidden truths to you.
Build your faith muscles by speaking the scripture out loud as you are working out so you can hear yourself saying it. Remember, “Faith comes by hearing, and hearing by the word of God” (Romans 10:17).
Combining these two forms of cardio exercise will thus ensure you will keep your physical and spiritual heart with all diligence!
Thanks for the encouragement to be “doing” cardio training.
Thank you, Ann! I’d never really thought of spiritual cardio training until I began researching the physical aspects. Since we’re told to “Keep your heart with all diligence, for out of it flow the issues of life,” it seemed pretty important.
One thing I do is ask myself every so often, “What are your motives, Laurette?” I want to make sure they’re pure. I want to be in this for God, not for me. In church today, a lot of us were praying something similar, “More of You, Lord; less of me. More of You, and less of me.”
Thank YOU for the encouragement, Ann!
I lost 50 pounds through diet alone, and then finally started to look at increasing my fitness. I have done a lot of research. And in the area of cardio: there are many, many different ways to do cardio – some have been found to be beneficial and some have been found to be not so beneficial. The latest research and numerous studies show that a minimum 20 minute alternating high intensity cardio is best. Does not really matter which machine: treadmill, stair climber, bicycle, recumbent bike, etc.
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About a 2 minute warm-up at a comfortable pace, then alternate a minimum of eight 2-minute cycles consisting of about 1-1/2minutes at a moderate pace, and then 30 seconds at an all out high intensity pace. The actual timing can vary for the cycles. The idea is to go as much intensity for a set time, minimum 30 seconds, and then in a “resting” pace for a minimum of 90 secs, repeating for at least 8 cycles. One can obviously do more, But many folks do not have a lot of time, and doing this 20 minute “workout” has so far recently been proven to be the most beneficial.
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I use the recumbent bike, myself.
Congratulations, John! 50 lbs – that’s wonderful! Thanks for the great quick cardio routine.
Have you tried combining scripture or meditating on the Word while on the recumbant bike?
I found your blog after searching for alternatives to yoga. I am a runner and was looking for a stretching class to help with flexibility. I took one yoga class at our Y and felt very uneasy over it.
I am interested in getting certified with PraiseMoves.
I have a running blog that I started when I began running again to cope with grieving over the loss of our 12 yr. old son, Andrew. He passed to Heaven after a dx of brain cancer.
Running has helped me cope.
Thank you for sharing your experience, Melanie.
I cannot even begin to imagine the pain you have endured with the loss of your dear Andrew. That you have chosen to DO something while working through the grieving process says a lot about you – and about Christ in you.
We look forward to getting to know you. Feel free to contact me anytime. with love, Laurette