when to workout if you are sick??? new cardio!

When it's healthy to skip your workout--

Exercise won't make your cramps worse, but it could increase your bounce-back time from a cold. Robert Mazzeo, Ph.D., a professor of integrative physiology at the University of Colorado at Boulder, weighs in on when to sit it out and when to get moving.

* If you have the sniffles...dial down the intensity - "You have less energy when you're fighting a bug." Work at an easier level; walk instead of run, shorten the length of your usual cardio routine, and decrease the sets or reps of your strength-training exercises.
* When you're congested and achy...take a day off - "Your body is already working overtime to help you recover. Overexerting yourself with exercise will just make it tougher to get better."
* If you have the worst cramps ever...work out - "Any activity that improves blood flow to the pelvic region can help ease the pain." Try yoga, walking, or biking, or hop on the elliptical.
* When you're exhausted...rest up - "If you're sleep-deprived, exercise may increase the production of stress hormones that suppress your immune system." Push hard tomorrow instead.

Tired of the same ho-hum cardio routine?

Interval training
Interval training essentially means alternating high and low intensity in measured spurts of exercise. The goal is to get your heart rate up, up, up, then briefly bring it down so your body can recover before you raise it again. This type of training lets you burn more calories in less time and more effectively boosts your aerobic capacity. Since you'll be pushing your body hard during the high-intensity spurts, the low-intensity "recovery" periods are essential. Use the Rate of Perceived Exertion (RPE) chart to gauge how hard you're working. If you feel like you can't complete an interval at the suggested RPE, take the intensity down a notch.

Total workout time
40 min.
Warm-up
5 min. at RPE 4-5
Workout
1 min. at RPE 7-8 followed by 4-min. "recovery" at RPE 3-5
1 min. at RPE 7-8 followed by 3-min. "recovery" at RPE 3-5
30 seconds at RPE 8-9 followed by 90-second "recovery" at RPE 3-5 (repeat for a total of 6 times)
1 min. at RPE 7-8 followed by 3-min. "recovery" at RPE 3-5
1 min. at RPE 7-8 followed by 4-min. "recovery" at RPE 3-5
Cool-down
5 min. at RPE 2-3

Rate of Perceived Exertion CHART

RPE 1-2: Very easy; you can converse with no effort.

RPE 3: Easy; you can converse with almost no effort.

RPE 4: Moderately easy; you can converse comfortably with little effort.

RPE 5: Moderate; conversation requires some effort.

RPE 6: Moderately hard; conversation requires quite a bit of effort.

RPE 7: Difficult; conversation requires a lot of effort.

RPE 8: Very difficult; conversation requires maximum effort.

RPE 9-10: Peak effort; no-talking zone.

Black Bean Tostada Burgers

Serves: 4

Prep Time: 25 minutes

Cook Time: 32 minutes

Nutrition Score per serving: (1 burger, 2 tortillas, ¼ cup salsa, ¼ avocado): 348 calories, 10 g fat (25% of calories),
1 g saturated fat, 56 g carbs, 11 g protein, 13 g fiber, 77 mg calcium, 3 mg iron, 317 mg sodium

You can substitute a store-bought chunky salsa for the pico de gallo.

Ingredients

For The Pico de Gallo
1 large beefsteak tomato, seeded
and chopped (about ¾ cup)
¼ cup finely chopped red onion
1 to 2 jalapeños, seeded and finely chopped (about ¼ cup)
1 tablespoon lime juice
1 teaspoon extra-virgin olive oil
2 tablespoons chopped fresh cilantro
Kosher salt and freshly ground black pepper to taste

For The Burgers
1 15.5-ounce can low-sodium black beans

Cooking Spray
1/3 cup finely chopped red onion
3 cloves garlic, minced
¼ cup panko (Japanese bread crumbs), preferably whole-wheat
½ teaspoon ground cumin
½ teaspoon dried oregano
¼ teaspoon kosher salt
Freshly ground black pepper to taste
8 small (6-inch) corn tortillas
1 large California avocado, peeled and sliced

-----------------------------------------

Directions

To make the pico de gallo, combine tomato, onion, jalapeños, lime juice, olive oil, cilantro, salt, and pepper in a medium bowl. Stir, cover, and set aside at room temperature for up to 30 minutes, or refrigerate for up to 3 hours to allow flavors to blend.

To make the burgers, rinse black beans in a colander and set aside. Meanwhile, coat a medium skillet with cooking spray and heat to medium-low. Add red onion and cook, stirring occasionally, about 5 minutes, or until soft. Add garlic and cook, stirring constantly, 2 minutes more.

In a large bowl, combine black beans, onion mixture, panko, cumin, oregano, salt, and pepper. Mash, allowing some chunks to remain. Form bean mixture into four patties about 3 inches wide and half an inch thick.

Divide tortillas into two stacks of four and wrap each stack loosely with foil. Place burgers and tortilla packets on a lightly oiled grill and cook for 4 minutes. Flip burgers and packets and cook for 3 minutes more, or until burgers are lightly browned. To serve, arrange two tortillas on each of four plates. Top with a burger, salsa, and avocado slices and serve.

ENJOY!!! :)