Tom “Mad Dog” Schneider
For the Auburn Reporter

How many of you struggle with making time for your physical fitness?

Well, in this day and age of being overworked and making time for everything and everyone, our own physical fitness can be a daunting task.

Over the past couple months, I’ve discussed the importance of a healthy diet and resistance training as two parts to the key to losing weight.

Now, with this last part, the focus is on following a good cardiovascular exercise program that not only helps you lose those unwanted pounds and maintain a healthy weight, but helps you maintain a healthy heart, efficient body and improved mindset.

To help you make your cardio routine more manageable, I’ve created some tips to get you back on track and reach your fitness goals:

1. Define your success. Everyone has their own definition. Over the years, I’ve created my own formula that I use with my bootcamp clients: Success = mindset + goals + commitment + desire + hard work.

2. Create a plan by using the FITT (frequency, intensity, time and type) principle. Plan for 3-5 sessions each week; 20-60 minutes in duration per session. Vary the cardio (walking, walk/run combo, bicycling, swimming, bootcamp circuits, etc.). Make your intensity or THR (training heart rate) at around 60-80 percent of your MHR (max heart rate). Your initial program design should be 4-8 weeks. Use technology to plan or monitor if possible. A link to some of the top iPhone fitness Apps is at exercise.about.com.

3. Have a battle buddy/trainer. This is necessary to hold you accountable for your workouts and diet, as well as, keep you motivated and on track with our fitness goals.

4. Execute your plan. It’s not just about doing the workout. You actually have to track your progress each week. If running is part of your cardio routine, never increase your mileage more than 10 percent a week. If you do, you risk overuse and injuries. Always execute your cardio or fitness program safely and efficiently, while at the same time, striving to reach your goals.

5. Follow up and reevaluate. This is where you go back over Step 2 on your own or with your trainer, evaluate your results and recreate a new 4-8 week program. You reapply the FITT principle to continually improve your cardiovascular endurance and fitness level.

You can reach your health and fitness goals with a proper diet, resistance training and my tips on cardiovascular exercise.

Tom “Mad Dog” Schneider is the owner and operator of Mad Dog Boot Camp Fitness in Auburn. He conducts Indoor and Outdoor “Real Army Style” Fitness Camps focused on building strength, muscular endurance, and overall cardiovascular training. He is a Certified Army Master Fitness Trainer and Small Group Leader with more than 30 years of combined military and civilian fitness experience. For more information, email thomas.b.schneider@us.army.mil or call 253-736-5740.