Cardio training can seem boring
Cardio training can seem downright boring as hell sometimes. I teach all of my clients about the basics of heart rate monitoring, duration, intensity, and frequency. What most of them struggle with is purely psychological. They have come to associate cardio training with plodding along on the treadmill or the elliptical, or having their ass fall asleep on the bike. Others are hung up on biting off more than they can chew, instead of taking baby steps. Doing cardio can be fun and enjoyable if you take a minute to put things in perspective. Do you remember the days when going out for a walk was enjoyable? When you took your bike out as a mode of transportation…like to go to the store? How about getting in the swimming pool and letting your mind literally float away? For some reason, these times have been forgotten. I think this is totally ridiculous. I had a client ask me how we were going to warm up when I suggested to her we should train outside in the park. I asked her what she meant, and she responded by saying, “well, there is no treadmill outside”….I was completely dumbfounded. Are you kidding me lady? We could actually walk….a walk in the park. Holly Crap! Imagine that?
People, get off your asses, get outside, get some fresh air…move your lazy asses! Seriously. The psychological aspect of it is that we are not comfortable outside anymore. We make mother- nature out to be way more than she is. We need the right shoes, the right outfit, the right sunscreen…the list goes on. What we need, is to walk out the door of our house/office, and briskly walk for at least 10 minutes, then turn around and come back. How hard is it? When is the last time you actually walked down your own street? Actually took note of who has the nicest garden. How about getting away from the office for twenty minutes? Really, set down your phone, and walk out the door…once you are out there, pick up the pace…like you are running away from the place! Believe me, you will like this! Just remember to come back after 20 minutes or so!
I have been a huge advocate of doing cardio 6 days a week. With 4 of the days simply being tempo (at least 65% of max heart rate…preferably 75-85%) and two of the days being different. One of the different days should be your interval day. This will be hands down your hardest workout of the week. I recommend starting with a 5-7 minute warm up, then going 100%....this is all out effort for one minute, then taking a one minute rest. Make your initial goal to do this 6 times. Once you have reached 6 times, add an additional minute per week until you are at 12. Once you have reached 12 X 1 minute sprints, think about increasing your work time or decreasing your recovery time. The second “different” cardio day is your long slow distance day. I am a huge fan of this. Especially since I’ve spent more than half my life training and racing endurance sports. So, your long slow distance day consists of moving aerobically for more than an hour. Intensity here is not the issue, duration is! Most people will set aside a weekend day for this. My day has always been Sundays. Everyone who knows me knows that I will be on my bike all day Sunday. And if there is too much snow out, I will be on my snowshoes or skis. Now, I’ve been doing this stuff for years, so when I say all day, I mean all day. There is nothing like getting up at 7 am on a Sunday and going to church…the church of the perfect pedal stroke, the perfect circle, the perfect breath. It is solo time, time alone, time to reflect and breathe, to become intimately familiar with aerobic thresholds and your bodies energy systems. It is a good time to realize that there is no rush, no time limit, just you and your breath. I like to ride for 2 to 3 hours, and stop for coffee, or breakfast somewhere….like in the next town. Then get back on my bike and go for another 4-5 hours. Sure I keep an eye on my heart rate monitor…but mostly just to see how many calories I’m burning, and what my average heart rate is.
The point is, just get out and move! Establish a ritual, it is your time, and literally, it is your life! Remember, we are talking about strengthening your heart and lungs….last time I checked, those are the things that keep you alive!
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Everyone in this world is dreaming of having a perfect body, especially women. Who do not want to enjoy a lean and chiseled to the smallest detail body? The problem is that only few who do have the time and the stamina to keep practicing for an hour or two every day to get that body.
Let us face the facts, we are working full time and we cannot spend another two hours jogging or in the gym. On the other hand, we always see these commercials advertising different gadgets for training. The only thing that gets leaner with these gadgets is your wallet as the truth is that there is no fitness without training hard.
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I didn’t think it like you. Good suggestion!! Walking and enjoying that moment can be one of the best alternatives for Cardio training.
Your goal is to become aware of your breathing as its rapidity increases and adjust your level of exertion accordingly. If you ignore the early signs of distress your cardiovascular system will go into “oxygen debt” and it sounds like you know how that feels.Vaginal Herpes
You could also opt for walking quickly for 45 minutes or so several times a week. This would put less stress on your body and give you similar fat trimming results. After a few weeks of this you might try mixing in some comfortable jogging to improve your cardiovascular strength.
The best cardio exercise is simply the one you will do day in and day out consistently.Mrsa Choose one which you enjoy doing and don’t be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh!..
Cardiovascular exercise is what you need to remove that layer of fat and allow the muscle you built to be seen.
Your being out of breath simply means that your cardiovascular system is not able to keep up with your body’s demand for oxygen.Your goal is to become aware of your breathing as its rapidity increases and adjust your level of exertion accordingly. If you ignore the early signs of distress your cardiovascular system will go into “oxygen debt” and it sounds like you know how that feels.
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We are working full time and we cannot spend another two hours jogging or in the gym.On the other hand, we always see these commercials advertising different gadgets for training.
we are working full time and we cannot spend another two hours jogging or in the gym. On the other hand, we always see these commercials advertising different gadgets for training.
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I do cardio training 5 or 6 days a week for overall fat loss, but I’m also trying to tone my body meanwhile. Currently I’m weight training every day along with 2 split cardio sessions.
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Many people fall victim to the myths and misconceptions that revolve around cardio training. Countless wasted hours of exercise have been needlessly spent because people did not understand the facts, and beginners quickly became frustrated and gave up. Cardio training does not have to be confusing, as long as the facts are made crystal clear.
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