Now that you know what purpose a cardio workout serves, we can move onto different cardio workouts, in alignment with your gym goals. As I mentioned previously, the frequency, intensity, duration and mode are important when it comes to varying workouts. Whatever your gym goal be, you should make it a point to mix and match between these attributes.
Low intensity, long duration: Pick up a moderate level for yourself and continue the activity for more than 30 minutes.
High intensity, short duration: In this you are going flat out, due to which the duration of the session should be short. Depending on what you can manage, ten minutes at a time should be more than enough. Running on the treadmill at top speed for that long is pretty tiring and one must not over exert.
Mixed intensity, moderate duration: In these workouts, you are constantly playing with the intensity, something that would be like a shocker to your metabolism. So, you do a minute at moderate speed and then run flat out for a minute. Repeat the cycle for 20 minutes and you would have really given yourself a fabulous workout! So on the treadmill you could do a 4-4-4-6-10-6-10-6-10-6-10-6-11-6-11-6-11-6-12-4. Notice how you go at a low intensity at the start, alternate between low and high intensity in the middle and then cool down for the last minute. This kind of a cardio workout is known as High Intensity Interval Training.
If your goal is to lose fat, then a mix of these workouts on a daily basis would serve you well. The target heart rate is a term often heard and for all practical purposes is the rate at which you should do your cardio. It is around 50-85 percent of the maximum heart rate. So for 20 year old's, who typically have a maximum heart rate of 200 beats per minute, the target heart rate should be around 100-170 from low to high intensity. You can calculate your own from any calculator on the internet.
If your goal is to gain muscle, then you can stay away from high intensity cardio workouts. You can restrict yourselves to cardio sessions three times a week and concentrate more on weight training . However, warming up pre-workout is essential. For that you could do a 5 minute walk or a jog at moderate speed, just to get the muscles going.
The key is to not get caught doing the same routine day in day out. They become ineffective and more of a chore then! Along with varying the intensity and duration, you can take your pick between the treadmill, cross trainer, stepper and the bicycle trainer. Other options are kickboxing, skipping and swimming. Even doing body weight exercises without a break for a fair duration of time would qualify as a good workout! As I said, anything which gets your heart rate up there for an extended period of time is 'good cardio'. Share with us your cardio routine!
Low intensity, long duration: Pick up a moderate level for yourself and continue the activity for more than 30 minutes.
High intensity, short duration: In this you are going flat out, due to which the duration of the session should be short. Depending on what you can manage, ten minutes at a time should be more than enough. Running on the treadmill at top speed for that long is pretty tiring and one must not over exert.
Mixed intensity, moderate duration: In these workouts, you are constantly playing with the intensity, something that would be like a shocker to your metabolism. So, you do a minute at moderate speed and then run flat out for a minute. Repeat the cycle for 20 minutes and you would have really given yourself a fabulous workout! So on the treadmill you could do a 4-4-4-6-10-6-10-6-10-6-10-6-11-6-11-6-11-6-12-4. Notice how you go at a low intensity at the start, alternate between low and high intensity in the middle and then cool down for the last minute. This kind of a cardio workout is known as High Intensity Interval Training.
If your goal is to lose fat, then a mix of these workouts on a daily basis would serve you well. The target heart rate is a term often heard and for all practical purposes is the rate at which you should do your cardio. It is around 50-85 percent of the maximum heart rate. So for 20 year old's, who typically have a maximum heart rate of 200 beats per minute, the target heart rate should be around 100-170 from low to high intensity. You can calculate your own from any calculator on the internet.
If your goal is to gain muscle, then you can stay away from high intensity cardio workouts. You can restrict yourselves to cardio sessions three times a week and concentrate more on weight training . However, warming up pre-workout is essential. For that you could do a 5 minute walk or a jog at moderate speed, just to get the muscles going.
The key is to not get caught doing the same routine day in day out. They become ineffective and more of a chore then! Along with varying the intensity and duration, you can take your pick between the treadmill, cross trainer, stepper and the bicycle trainer. Other options are kickboxing, skipping and swimming. Even doing body weight exercises without a break for a fair duration of time would qualify as a good workout! As I said, anything which gets your heart rate up there for an extended period of time is 'good cardio'. Share with us your cardio routine!
Wow fantastic read! My cardio routine is absolutely nothing (sadface) hope I don't die!
ReplyDeleteThanks for addressing my concerns. The post is very informative. As for my cardio routine, I use the cross trainer for about 20 minutes at moderate resistance levels and jog on the treadmill at 11kmph for around 20 mins and walk at 7kmph for 10 minutes.
ReplyDeleteVery informative. Makes up for a good read.
ReplyDeleteIf there is absolutely no time to join a gym & if you are worried about your deteriorating health, then there are many Cardio workouts at home without equipment that will help you a lot. In fact doing our daily activities with diligence and regularity are excellent way of performing best cardio workouts at home. Here are some cardio workouts which you can practice at home...
ReplyDeleteTake the Stairs: Elevators save time, they are convenient and easy. But, the grim fact is that, they aren't good for your heart. Taking stairs instead of the elevator are cardio workouts at home without equipment. Every time you step out of your house or whenever you get back, take the stairs up to the apartment. Climbing stairs, strengthens your legs and is a good cardio workout too. Climbing stairs briskly, will burn 2-3 calories more than your weight in pounds. For instance, if you weigh 170 pounds, you will burn 173 calories.
Sweeping and Mopping: There is no exercise that will help you get in shape than cleaning your house. Have you ever seen a overweight maid? So that's the answer. Grip the broom, take a duster and begin the cleaning routine. The constant bending, stretching, backward and forward movements of the body, gives your whole body an excellent workout. To have some fun, turn on some peppy music.
Jumping Ropes: Jumping ropes are dirt cheap, but yield 100% returns. Invest in a jumping rope and spare yourself 15 minutes in the day. Put on some music and begin jumping.
Calisthenics: Calisthenics are often confused to be bodyweight exercises. Actually, calisthenics are performing exercises on the place. For instance, jumping, marching and jumping jacks. Such exercises can be done while you are cooking, talking on the phone or watching TV. Do about 4-5 calisthenic exercises one after the other, with no time lapse in between to allow your body to burn more fat .
Shadow Boxing: Shadow boxing is a stress buster and an exercise, which requires no equipment whatsoever.. To do this exercise, pretend as though someone's in front of you and begin boxing. This can be done more accurately while standing in front of the mirror. If you are willing to spend a little more, buy yourself a boxing bag.
Step out: Walking, trekking, running and jogging are easy cardio workouts at home which do not require any equipment. You just need to step outdoors to do these exercises. These can be done either post office hours or before office hours, in the morning. Fix a time that's suitable for you and breathe some fresh air with these exercises.
Cardio workouts at home without equipment are easy if you are driven to workout in the toughest conditions. Whether it's for losing weight or being fit, strict exercise regimen, together with healthy diet will help you remain in a good shape. Many of us find it difficult to wake up in the morning to exercise and evenings are too occupied to worry about fitness. Getting enough sleep by sleeping early is the only way of getting up early to give sometime to your fitness schedule. A fit body lives longer and happier. Put in little effort to workout to live a hale and hearty life!
Well...apart from Treadmill,Cycling,Cross-trainer,One of the cardio workouts for beginners that people somehow always never consider is dancing. Dancing is undoubtedly, the most fun way of burning calories there is! You learn some new moves and it never gets monotonous. Hence, you can dance your way to a healthy heart and body. Other exercises include swimming, i.e. if you know how to. Swimming again burns a lot of calories, as the water provides a lot more resistance. And, lastly the best cardio workout you'll find is sports. It's demanding, fun, you get to work as a team and you burn your calories. So, put on those soccer studs and run out!
ReplyDelete@ Theyogeshkokode: Looks like you need to start a blog! Like I said, to qualify as 'good cardio':
ReplyDelete1. Elevated heart rate
2. Extended period of time
As long as you have those two sorted for, I think it's 'good cardio'. However, sweeping and mopping might be stretching it, I think.
Great post. I believe with cardio workouts, one tends to stick with them longer as despite whether or not they are able to do a long workout or not, you tend to sweat a lot and quickly too, which would give someone who is new to working out, a great feeling and will keep them going.
ReplyDelete