Cardio… Some of you might have just cringed reading that word, but it is an important aspect to fitness. Cardiovascular training can provide several benefits such as increasing the strength of your heart and lungs. Cardio can help you improve your endurance during workouts which can increase the intensity and duration both helping to maximize your results. However the main reason MOST people do cardio to help them lose weight by creating a calorie deficit. Now cardio doesn’t mean just running, biking or swimming, although those are most traditional. You can also make your weight training program a cardio workout as well by adding in plyometrics, weighted explosive exercises like kettlebell swings and calorie torchers like burpees. So depending on what your goals are depends on the amount of cardio that you should do !
Cardio on a traditional aspect may seem BORING, but it doesn’t have to be. There are many things that you can do to add FUN into those workouts ! So below are a list of fun tricks to add in the next time you are doing cardio !
Ramp up the incline
Instead of running on a flat road or treadmill, head for the hills or bump up the incline. Running uphill will send the heart rate through the roof and increase the calorie burn. Some added benefits include improved leg strength, running form and spring speed.
Go hands free
When using a piece of cardio equipment don’t hold onto the handrail. Just let go and pump the arms forward and back really focusing on your legs to transfer the energy. Not holding on helps to aid in core strengthening and increase stability!
Take it OUTSIDE
With the weather getting nicer its finally time to get outside and enjoy nature and the finer things life has to offer. I have to say that doing an outdoor workout is very invigorating and exciting. It helps to break up the normal routine of life and just do something different that may add in an extra challenge !
Stop and GO
Use interval training to increase workout intensity and maximize results. Alternate periods of all-out effort with periods of low effort or rest. Try sprinting 100 meters and then walking or jogging back to the start line before repeating the sprint. Eight to 10 sprints is all it will take to get a great workout
Grab a Kettlebell and SWING
Try kettlebell training for a workout that provides both cardio and strength benefits. Use the two-hand kettlebell swing to improve lung efficiency and maximum heart rate in a fraction of the time of traditional training methods.
Be a BUDDY
Workout with a training partner or group of friends to make the entire gym experience more enjoyable. Being accountable to another person will also serve as motivation and prevent missed workouts. Also think about hiring a personal trainer to keep you accountable and working to your capacity and not just going through the motions !
Be Consistent
The best way to get results from a cardio workout is to create a routine and stick to it. Whether it’s first thing in the morning, at lunch or after work, the body will adapt to training any time during the day. Be consistent and exercise on a consistent basis and your fitness goals are within reach.
I hope that you will read and take some of these tips for your own cardio workouts to try!! Remember that working out is FUN and should always be that way ! Do it to feel amazing and to perform better !!!