Cardio training is essential. You might not like doing it for a variety of reasons, but you simply must. It is difficult, it is too tiring, and it eats away a significant chunk of your time to just sweat out on a machine with nothing to keep the boredom away but a TV show you would not even watch otherwise.
So just how do you maximize your cardio workouts?
There are a lot of different activities that would give you a good cardio workout. Do not run just because you are told to run, and especially not when you really hate it. You would only end up hating running even more and, eventually, this would give you reason to stop exercising.
Instead of doing something you hate, do something you enjoy. If you like to swim, you can swim a couple of times per week in lieu of running. If you like to dance, or if you love biking, well, you know the drill.
You should be thankful that there are a lot of cardio exercises and machines out there. Apart from being able to choose an activity you would enjoy, you can also get more variety in your exercise.
If you feel that you are getting bored with just using the same machine for half an hour at a time, you might want to use three different machines for 10 minutes each. Or you can incorporate a little running to your swimming. Of course, everything will still be subject to your fitness expert’s approval.
Life can sometimes leave us very busy, but that is not a reason to skip cardio workouts. If you only have enough time for a 20-minute workout, then be sure to choose an exercise that would burn as much calories as a 30-minute cardio exercise. For example, you can spend 20 minutes on the treadmill and burn as much as 30 calories while running in place. That is because you are using your whole body in this unsupported activity. Do not get on a stationary bike where you are seated and your abs, back muscles and other parts of your body are supported, unused and relaxed.
If you want to lose weight, you will have to spend more time on the cardio machines in order to burn more calories. Try to extend your workouts to last 45 to 60 minutes and at a slightly lower heart rate to burn fat! If you don't have much extra time, then try high intensity training instead. You could even mix up the workouts between the days – some days can be high intensity yet shorter workouts, while some days can be longer yet slower workouts!
Getting the right equipment for your cardio exercise is very important. This is the only way you could perform or do your exercises the right way, and it is a good way to avoid getting injured, too.
In addition, having the right equipment helps boost your confidence level. You will feel confident in knowing that you are doing your regimen correctly and that the results will be great for you, your body, and your health.
Speaking of avoiding injuries, you should be sure that you are in the right form when you exercise. This will allows you to burn the most calories from your cardio exercises. For example, to burn as much calories on the rowing machine, you will need to make sure that you extend your legs fully. If you do not, you will not be burning as much calories as you should be burning from that work out.
There are men who cannot be bothered with cardio, preferring to lift weights instead. So if you find that you prefer doing weight training more than cardio, then why don't you just make cardio training a part of your program?
For example, you could sprint for two minutes between two sets of lateral raises. This will ensure that you get cardio into your routine and it will make your workout even more challenging.
This is what most athletes do, by the way.
If you need to go on the stationary bike for your cardio workout and you do not want to be bored staring at the space in front of you, then get your headphones and your MP3 player and listen to some music. Music is actually a good way to motivate yourself. So, instead of counting the minutes, you are listening to your favorite tunes and before you know it your time on the bike is up.
You can also bring a good magazine or book if you want, but be sure not to slow down when the story becomes more interesting than the bike.
If you are looking to lose weight, then be sure to do your cardio when you have just waken up, or when on an empty stomach. Another good time is when you have just finished your weight training. This way, you are doing your cardio when your body has already used up all the energy it could get from your body and would have to use up your fat store in order to get energy.
This can be a little more challenging, but it is really effective for those who want to lose weight.
Conversely, if you are looking to bulk up, then you should avoid cardio exercises during these times.
You should make sure that you are working within your target heart rate in order to reap maximum benefits from your cardio exercises. If not, then you are certainly burning lesser calories than you should.
How do you get your target heart rate? Subtract your age from 220 to get your maximum heart rate. Your target heart rate is 70% of your maximum heart rate if you are just beginning. You can then opt for a higher target heart rate as you progress. So for example, if you are 40 years old, your maximum heart rate is 180 beats per minute (220-40) and your target heart rate is 126 beats per minute (180 x 70%).
When doing your cardio, you should count your heart rate for ten seconds and multiply that number by six.
So just how do you maximize your cardio workouts?
1. Do something you actually enjoy.
There are a lot of different activities that would give you a good cardio workout. Do not run just because you are told to run, and especially not when you really hate it. You would only end up hating running even more and, eventually, this would give you reason to stop exercising.
Instead of doing something you hate, do something you enjoy. If you like to swim, you can swim a couple of times per week in lieu of running. If you like to dance, or if you love biking, well, you know the drill.
2. Insert some variety into your workout.
You should be thankful that there are a lot of cardio exercises and machines out there. Apart from being able to choose an activity you would enjoy, you can also get more variety in your exercise.
If you feel that you are getting bored with just using the same machine for half an hour at a time, you might want to use three different machines for 10 minutes each. Or you can incorporate a little running to your swimming. Of course, everything will still be subject to your fitness expert’s approval.
3. Get your whole body working.
Life can sometimes leave us very busy, but that is not a reason to skip cardio workouts. If you only have enough time for a 20-minute workout, then be sure to choose an exercise that would burn as much calories as a 30-minute cardio exercise. For example, you can spend 20 minutes on the treadmill and burn as much as 30 calories while running in place. That is because you are using your whole body in this unsupported activity. Do not get on a stationary bike where you are seated and your abs, back muscles and other parts of your body are supported, unused and relaxed.
4. If you are looking to lose weight, you may need to extend your workouts.
If you want to lose weight, you will have to spend more time on the cardio machines in order to burn more calories. Try to extend your workouts to last 45 to 60 minutes and at a slightly lower heart rate to burn fat! If you don't have much extra time, then try high intensity training instead. You could even mix up the workouts between the days – some days can be high intensity yet shorter workouts, while some days can be longer yet slower workouts!
5. Get the right equipment.
Getting the right equipment for your cardio exercise is very important. This is the only way you could perform or do your exercises the right way, and it is a good way to avoid getting injured, too.
In addition, having the right equipment helps boost your confidence level. You will feel confident in knowing that you are doing your regimen correctly and that the results will be great for you, your body, and your health.
6. Be in perfect form.
Speaking of avoiding injuries, you should be sure that you are in the right form when you exercise. This will allows you to burn the most calories from your cardio exercises. For example, to burn as much calories on the rowing machine, you will need to make sure that you extend your legs fully. If you do not, you will not be burning as much calories as you should be burning from that work out.
7. Incorporate cardio with your weight training.
There are men who cannot be bothered with cardio, preferring to lift weights instead. So if you find that you prefer doing weight training more than cardio, then why don't you just make cardio training a part of your program?
For example, you could sprint for two minutes between two sets of lateral raises. This will ensure that you get cardio into your routine and it will make your workout even more challenging.
This is what most athletes do, by the way.
8. Have your MP3 player ready.
If you need to go on the stationary bike for your cardio workout and you do not want to be bored staring at the space in front of you, then get your headphones and your MP3 player and listen to some music. Music is actually a good way to motivate yourself. So, instead of counting the minutes, you are listening to your favorite tunes and before you know it your time on the bike is up.
You can also bring a good magazine or book if you want, but be sure not to slow down when the story becomes more interesting than the bike.
9. Burn fats by properly timing your cardio workouts.
If you are looking to lose weight, then be sure to do your cardio when you have just waken up, or when on an empty stomach. Another good time is when you have just finished your weight training. This way, you are doing your cardio when your body has already used up all the energy it could get from your body and would have to use up your fat store in order to get energy.
This can be a little more challenging, but it is really effective for those who want to lose weight.
Conversely, if you are looking to bulk up, then you should avoid cardio exercises during these times.
10. Always check the heart rate.
You should make sure that you are working within your target heart rate in order to reap maximum benefits from your cardio exercises. If not, then you are certainly burning lesser calories than you should.
How do you get your target heart rate? Subtract your age from 220 to get your maximum heart rate. Your target heart rate is 70% of your maximum heart rate if you are just beginning. You can then opt for a higher target heart rate as you progress. So for example, if you are 40 years old, your maximum heart rate is 180 beats per minute (220-40) and your target heart rate is 126 beats per minute (180 x 70%).
When doing your cardio, you should count your heart rate for ten seconds and multiply that number by six.
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These ten steps to maximize your cardio exercise are very easy to do so that there is really no more excuse for you not to be motivated, or to do things wrong, or not to do cardio!
