Skip The Endurance Cardio – BowlFit Tips

Let’s face it, we all weren’t born to love long distance running and lengthy amount of time on the treadmill. If you find yourself dreading the long haul but desire a cardio routine to help you burn fat and lose weight to reach your weight loss goals, then consider a different approach: supersets and circuits. Cardio training isn’t always about burning fat and losing weight, though. When incorporated into a resistance training routine, you can improve your weight lifting as well! Consider these routines next time you’re at the gym and want to skip the 45 minute jog that feels like it lasts for ages.

Supersets: paired motions of flexion/extension or primart/antagonist muscles where 15-20 repetitions are completed and then immediately the counter motion is repeated 15-20 repetitions as well (15 bicep curls, 15 triceps extensions with low weight). Take a 45 to 60 second break in between and complete another 2-3 rounds!

Circuits: mix up your total body and running routine with a combination of machines and movements. Spend 10 minutes running a track, 10 minutes on an elliptical, and then another 10 minutes on a bike. It helps stir up the mundane treadmill running. If you prefer to run on the track or treadmill rather than machines, try 10 minutes of running or jogging followed by a core exercise (burpees, plank, lunges, crunches, etc.) for 5 minutes. Alternate between the two for about 30 minutes and you’ve got yourself a moderate to high intensity workout!

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About Heather –

Heather D’Errico MS, CSCS, CFSC, LMT

Heather began BowlFit in 2013 with the hope to provide awareness to bowlers about how crucial training off the lanes truly is. She has been an avid bowler her entire life competing as a collegiate bowler for Robert Morris University, assistant coaching at the University of Central Missouri, and now head coaches at Roberts Wesleyan College in Rochester, NY.

She obtained a master’s degree in kinesiology with an emphasis on exercise science and interned with the head strength coach at UCM. She became a certified strength and conditioning specialist (CSCS) through NSCA shortly after graduation and began coaching athletes at Next Level Strength and Conditioning in Fairport, NY.

In October 2015 she received her certified functional strength coach certification and then went back to school in July 2016 for massage therapy. She is now a licensed massage therapist and runs a business called Restorative Bodywork in Rochester, NY that specializes in movement therapy and sports massage.

Heather has also been competing on the PWBA tour the last 3 seasons and continues to use her experiences as a competitive and professional bowler to create programs for bowlers. She enjoys the challenges of making programs specific to each bowler as every person needs to focus on different areas for their performance goals. With that said her training motto is “do no harm” and believes each program should most importantly make a bowler FEEL better and play with minimal injuries/pain.