I’ve been trying to get my running back to a decent 5k time. Decent for me is under 26 minutes, or better yet….just finishing it. 5k under 26 minutes is by no means track star record time (unless your over 65) but for me it’s good enough.
Good enough because after 30 minutes I start losing focus. I get bored easily. I also give up easily. These character traits together do not make for an athlete. Luckily I’m not trying to be an athlete so the benefits of more cardio than that start to become less and less beneficial for the average person like me. Thirty minutes or less of intensive cardio is better than long steady state for many reasons. For me it’s fear of injury, boredom and the fact that I do weights after cardio so it’s important to save energy and not be burned out by the time I hobble off the treadmill.
For any of you that prefer to read your novel for an hour while pedaling away on the exercise bike, here’s an article that you may find interesting.
If you do decide to cut your time and up your intensity (and why wouldn’t you?) with cardio, then make sure you have a light but energizing snack with both protein and carbs. These little energy balls are perfect to grab on your way out the door.
Oh and of course….fiber. These have lots of natural fiber from the prunes (and who doesn’t need more fiber?)
Recipe: Oxygen Magazine
1 cup prunes
1/2 cup warm water
1/4 cup nut butter (I used peanut butter but next time I will try almond)
1 cup protein powder
1/4 cup ground flax seeds
1/4 tsp cinnamon
1/8 tsp salt
1/2 cup dried fruit (I used raisins but next time I would use cranberries)
1/2 cup wheat germ, divided
Place prunes in warm water for 10 min to soften.
In a food processor, blend prunes and water. Add nut butter and process until smooth. Add more water as needed. Add protein powder, flax seeds, cinnamon and salt and process to combine thoroughly (can you spell thoroughly without looking or is it just me?). Any ways, add the dried fruit and 1/4 cup of the wheat germ and pulse just enough to incorporate them into the mixture.
Grab some dough about the size of a small ball (not a tennis ball like I did, but more like an apricot) and roll it between your palms. I dampened my hands when it got to sticky. Roll the balls in the rest of the wheat germ and place the balls on a plate. Freeze until chewy…I had to freeze my tennis balls for 6 hrs but small ones should be 2 hrs.
I knew I was saving this container for something!
What kind of cardio do you do?