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How to Maximize Cardio Results: A Sioux Falls Chiropractor's Take

Writer's picture: Dr. Lucas MarchandDr. Lucas Marchand

Updated: Feb 1


How to Maximize Cardio Results: A Sioux Falls Chiropractor's Take

When it comes to fitness, cardio often sits like the uninvited guest at a dinner party. It’s there, it has a role, but not everyone’s thrilled about it. I should know—I used to be one of those people. For years, I lived in the camp of “weights and diet are enough.” Cardio? Who needs it? But as I’ve matured—both in years and in my understanding of health—I’ve come to see cardio not as a rival to weights, but as a valuable teammate. And like any good teammate, when you understand its strengths, it can elevate your game to a whole new level.


Let me share how I’ve made peace with cardio, why I believe it’s worth your time, and how you can use it effectively to achieve your fitness goals—whether you’re in Sioux Falls or anywhere else.


 

Cardio and Fitness Goals: A Synergistic Approach

Think of your fitness journey as a symphony. Weightlifting provides the powerful, driving rhythm. Diet is the melody—subtle, yet essential. And cardio? Cardio is the harmony that ties it all together. Without it, something always feels…off.

For those of us aiming to shed a few pounds or improve our endurance, cardio serves as a catalyst. It burns calories, yes, but it also strengthens your heart, improves lung capacity, and even boosts your mood through the release of endorphins. When paired with weightlifting, it becomes a potent one-two punch for transforming your body and your health.


 

When, What, and How: Structuring Your Cardio Workouts


Four people jogging on a city street, wearing athletic attire. Focused expressions, blurred urban background with greenery.

Timing Matters: AM and PM Sessions

I’ll be honest: mornings aren’t my strong suit. But when I started doing cardio first thing in the morning on an empty stomach, I noticed a difference. It’s like starting your day with a win. Fasted cardio can help tap into fat stores more efficiently, and it sets the tone for healthier choices throughout the day. Think of it as revving up your car engine on a cold Sioux Falls morning—you’re prepping for the journey ahead.


Evenings, on the other hand, offer a different advantage. After a long day of work or errands, cardio becomes a mental reset. It’s a way to shake off the stress and re-center yourself. If your schedule allows, try a mix of both—a brisk morning walk and a steady evening session can work wonders.


Steady-State vs. HIIT: Choosing the Right Cardio for You

Not all cardio is created equal. Some people thrive on high-intensity interval training (HIIT)—quick, explosive bursts of effort followed by rest. It’s efficient, but it’s not for everyone, especially if you’re on a lower-calorie or ketogenic diet. In such cases, steady-state cardio—a consistent, moderate effort—might be the better choice. It’s less taxing on your body and more sustainable for the long haul.

Personally, I’ve found my groove with steady-state cardio. I’ll hop on the treadmill, set the speed to 4.7 miles per hour, and walk like I’m late for a meeting. It’s almost ridiculous how fast I’m walking, but that’s the point: it’s challenging enough to keep me engaged without pushing me into a jog, where my body would adapt too quickly. Adaptation, after all, is the enemy of pro


 

Bring the Intensity: Cardio Isn’t Just Casual

Here’s where I see many people miss the mark. Walk into any gym in Sioux Falls, and you’ll see a familiar scene: rows of treadmills and ellipticals filled with people moving…but not really going anywhere. They’re scrolling through their phones, chatting, or just coasting. Cardio isn’t supposed to be a leisurely Sunday drive; it’s more like a road trip with a deadline. You need to break a sweat. You need to push.

Intensity doesn’t mean you have to sprint until you collapse. It means engaging with purpose. Wear a sweatshirt and sweatpants if it helps you break a sweat. Crank up the incline on the treadmill. Walk fast enough that it feels easier to jog, but don’t. Push through that discomfort. The reward isn’t just in the calories burned; it’s in the discipline you build along the way.


 

Practical Advice for Sioux Falls Residents


Five women in workout attire walk cheerfully on a forest trail. Sunlight filters through trees, creating a serene outdoor setting.

Local Resources for Cardio Workouts

One of the great things about Sioux Falls is the abundance of options for cardio enthusiasts. Prefer the great outdoors? Check out the bike trails along the Big Sioux River. Want a community atmosphere? Local gyms like GreatLIFE or the Sanford Wellness Center offer excellent facilities. And if you’re pressed for time, a treadmill at home can be just as effective.

Listen to Your Body: Avoid Overtraining

Cardio is a tool, not a punishment. If you’re feeling drained, light-headed, or overly sore, it’s a sign to pull back. Recovery is just as important as the workout itself. Incorporate stretching, hydration, and—yes—even chiropractic care into your routine to keep your body functioning at its best.


 

Conclusion: Make Cardio Work for You

Cardio isn’t the star of the show, but it’s a crucial supporting player. It amplifies the benefits of weightlifting, enhances your overall fitness, and gives your heart the workout it deserves. The key is to approach it with intention. Don’t just go through the motions; challenge yourself, sweat, and see what your body can achieve.

For those in Sioux Falls, incorporating cardio into your routine is easier than ever with our local resources. And if you need help recovering or optimizing your fitness plan, MyChiro is here to help.


Need help recovering from intense workouts or want advice on improving your fitness routine? Book a house call with MyChiro in Sioux Falls today! Visit mychirohousecall.com to schedule.



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Dr. Lucas Marchand - MyChiro, LLC

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Email: lucasmarchanddc@gmail.com

Phone: (605)201-4862

MyChiro, LLC

501 S. Stephen Ave

Sioux Falls, SD 57103

Medicare Beneficiary Notice: MyChiro, LLC is a private pay chiropractic service and does not participate in the Medicare program. Due to Medicare regulations, we are unable to provide house call services to Medicare beneficiaries, nor can we bill Medicare on behalf of Medicare patients. If you are a Medicare beneficiary, please consult a Medicare-approved provider to ensure your chiropractic care is covered. For questions, feel free to contact us.

Legal Notice: MyChiro, LLC is a registered business entity with the State of South Dakota. Dr. Lucas Marchand, DC, is a licensed chiropractor in the State of South Dakota, practicing under license number 1282, as issued by the South Dakota Board of Chiropractic Examiners. MyChiro, LLC operates in compliance with all applicable state and local regulations.

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