Move
The Benefits Of B3 Cardio: An Expert Weighs In
Behind every workout we create, there are countless hours of research. We explore the latest science behind movement, test new techniques, and work with body experts to make sure every move is safe, effective, and results-driven. To create our newest class, b3 Cardio, we worked with one of our favorite experts, Dr. Brad Farra. Certified as both a Chiropractic Sports Physician and a Strength and Conditioning Specialist, Brad is a treasure trove of knowledge on all things movement.
We talked with Brad about the benefits of cardio, why a circuit-based workout is good for your body, and how low-risk impact movements can improve bone strength. Read on for our conversation, and when you’re done, fire up a b3 Cardio workout to experience the benefits for yourself!
B3 MAGAZINE: Can you run us through the key benefits of incorporating cardio into your movement practice?
BRAD: The list of potential benefits you receive for regular cardiovascular exercise is long! You’ll enjoy improved mood and sleep, increased metabolism, decreased blood pressure, and more efficient heart function. If you engage in cardio regularly, you may experience even more key—and potentially life saving benefits—including decreased chance of stroke, protection against developing Alzheimer’s disease, reduced progression of osteoporosis, and reduced likelihood of developing Type 2 diabetes.
B3 MAGAZINE: How much cardio do you recommend the average person get in a week?
BRAD: Depending on your physical condition, age, and general health status, you could aim for as many as five hours of aerobic exercise per week to maximize the benefits of cardiovascular exercise. If you think five hours sounds crazy, getting 2.5 hours per week is a good goal. If you haven’t been doing any cardio at all, the general advice is to add time slowly and start with lower-intensity options such as walking before moving on to higher-intensity exercise and adding volume.
B3 MAGAZINE: B3 Cardio is a circuit-based workout. Can you talk a little about what that means and why it’s beneficial to our health?
BRAD: Getting a variety of movements in your cardiovascular exercise routine can help work the entire body and increase demand on the heart. Single-modality options are more likely to cause repetitive-use injuries, especially if strength training is not a part of your weekly exercise routine. Changing up the exercise selection also increases the likelihood that an individual will stick with a routine.
B3 MAGAZINE: Unlike other barre3 workouts and classes, which are all low-impact, b3 Cardio incorporates low-risk impact movements. Can you talk a little about what this means?
BRAD: Cardiovascular exercise that involves impact has its own set of benefits above and beyond what non-impact exercise, like swimming, might provide. The biggest benefit to exercise involving impact is the development and maintenance of bone strength. These impact exercises might also increase your heart rate more quickly than non-impact exercises, which could be beneficial for improving metabolism. Impact exercises also force the muscles to contract in a different way. Power development and the recruitment of type 2 muscle fibers (fast twitch) occurs with impact exercise. This is an important benefit and can lead to improved balance, stability, and coordination. Impact exercises are perfectly safe when done with proper form and a safe volume is not exceeded.
B3 MAGAZINE: We know that cardio is essential to our health, but not everyone considers themselves a “cardio person.” Do you have any tips on how to incorporate cardio without feeling defeated by it?
BRAD: You don’t have to make cardio exercise your entire exercise routine. It’s important to include strength training every week as well. Variety usually leads to less boredom in the exercise routine. Throw some cardio into your routine and reap the benefits!
Thank you so much, Brad!
Ready to experience the b3 Cardio for yourself? Log in to your barre3 online account to get started or join us for our January Challenge to gain access with a limited-time subscription offer.
Behind every workout we create, there are countless hours of research. We explore the latest science behind movement, test new techniques, and work with body experts to make sure every move is safe, effective, and results-driven. To create our newest class, b3 Cardio, we worked with one of our favorite experts, Dr. Brad Farra. Certified as both a Chiropractic Sports Physician and a Strength and Conditioning Specialist, Brad is a treasure trove of knowledge on all things movement.
We talked with Brad about the benefits of cardio, why a circuit-based workout is good for your body, and how low-risk impact movements can improve bone strength. Read on for our conversation, and when you’re done, fire up a b3 Cardio workout to experience the benefits for yourself!
B3 MAGAZINE: Can you run us through the key benefits of incorporating cardio into your movement practice?
BRAD: The list of potential benefits you receive for regular cardiovascular exercise is long! You’ll enjoy improved mood and sleep, increased metabolism, decreased blood pressure, and more efficient heart function. If you engage in cardio regularly, you may experience even more key—and potentially life saving benefits—including decreased chance of stroke, protection against developing Alzheimer’s disease, reduced progression of osteoporosis, and reduced likelihood of developing Type 2 diabetes.
B3 MAGAZINE: How much cardio do you recommend the average person get in a week?
BRAD: Depending on your physical condition, age, and general health status, you could aim for as many as five hours of aerobic exercise per week to maximize the benefits of cardiovascular exercise. If you think five hours sounds crazy, getting 2.5 hours per week is a good goal. If you haven’t been doing any cardio at all, the general advice is to add time slowly and start with lower-intensity options such as walking before moving on to higher-intensity exercise and adding volume.
B3 MAGAZINE: B3 Cardio is a circuit-based workout. Can you talk a little about what that means and why it’s beneficial to our health?
BRAD: Getting a variety of movements in your cardiovascular exercise routine can help work the entire body and increase demand on the heart. Single-modality options are more likely to cause repetitive-use injuries, especially if strength training is not a part of your weekly exercise routine. Changing up the exercise selection also increases the likelihood that an individual will stick with a routine.
B3 MAGAZINE: Unlike other barre3 workouts and classes, which are all low-impact, b3 Cardio incorporates low-risk impact movements. Can you talk a little about what this means?
BRAD: Cardiovascular exercise that involves impact has its own set of benefits above and beyond what non-impact exercise, like swimming, might provide. The biggest benefit to exercise involving impact is the development and maintenance of bone strength. These impact exercises might also increase your heart rate more quickly than non-impact exercises, which could be beneficial for improving metabolism. Impact exercises also force the muscles to contract in a different way. Power development and the recruitment of type 2 muscle fibers (fast twitch) occurs with impact exercise. This is an important benefit and can lead to improved balance, stability, and coordination. Impact exercises are perfectly safe when done with proper form and a safe volume is not exceeded.
B3 MAGAZINE: We know that cardio is essential to our health, but not everyone considers themselves a “cardio person.” Do you have any tips on how to incorporate cardio without feeling defeated by it?
BRAD: You don’t have to make cardio exercise your entire exercise routine. It’s important to include strength training every week as well. Variety usually leads to less boredom in the exercise routine. Throw some cardio into your routine and reap the benefits!
Thank you so much, Brad!
Ready to experience the b3 Cardio for yourself? Log in to your barre3 online account to get started or join us for our January Challenge to gain access with a limited-time subscription offer.
