Mix Your Cardio up!

Are you tired of jogging?  Your knees and back are sore all the time? Are long runs even necessary?  Nope.  There are other ways for you to do cardio.

Not everybody likes running, and even if you do it’s still good to change things up once in a while.

Need some ideas for cardio workouts?  We've got them here.  Read on then get moving.

Circuit or interval workouts 

There are lots of these kind of routines so you won’t have to look far to find one that suits you.  Many of them are fast too, for an added bonus.  These can be done using any cardio machine, jumping around in your basement, in a pool, or out on your bike.  Do the ones that you enjoy most and alternate them. 

Interval workouts use a warm-up that runs for about 5 to 10 minutes.  Then it’s time to go hard and fast with high intensity bursts of full-tilt work and then short periods of very moderate work.  Repeat until you’ve done your sets (aim for 20 to 25 minutes excluding the warm up and cool down, and including the short periods of rest/moderate work).   After a few of these workouts, you can really start to mix them up and be creative.  Do a cool down for 10 minutes after these sets to flush out the lactic acid that builds up in the high intensity bursts.

At the Gym

Don’t overlook the group classes that most gyms offer.  Maybe a dose of spinning, a few sessions of boot-camp, or cardio kickboxing will shake your world up.

Sports

What about the sports you ‘never get around to’?  Consider hitting some games of tennis, shooting hoops, racquetball, or taking up some mixed martial arts or joining a soccer or basketball pick up team.

Get out of Here

Depending on the season there’s always something to do outside.  Have you tried wake-boarding yet?   How about cross-country skiing?  You won’t believe how much of a workout an hour of snowshoeing will give you.

On a More Practical Note

There’s always a lot to be done in and around the house.  Raking can get the pulse-rate up.  Consider making that snow shoveling chore into your workout.  And get out and walk a lot!

Finally, does a great cardio routing need to take at least 30 minutes?  Not if you go hard and fast (see the article on HIT.)  Intensity and interval training is great and saves a lot of time.  Research shows that this type of cardio workout offers just as much, maybe more, cardio benefits as long  boring runs can.  

Balancing Cardio and Strength Training: Yes You Can

You want to be fit, to have endurance and speed.  But you want to gain muscle as well.  Can you do both?  Yes, you can.  Even though the experts don’t all agree on this idea of balance, I believe it can be achieved.

You might think that strength training and cardio workouts are at odds.  But they don’t need to be.

The two can be combined for a balanced approach.  After all being fit, means being strong and fast!

Cardio isn’t just about losing weight, but about building fitness and endurance.

We need cardio to keep our hearts and systems strong. 

Cardio workouts don’t necessarily burn muscle, unless you do so much that the body has no option but to turn to that muscle for fuel.  This situation is one for only the most hard-core , such as marathon runners; most people won’t ever find themselves in it! 

Lifting weights isn’t just about building muscle - it boosts your strength and metabolism. 

Proper weight training will not only build muscle (slowly) but it will make those muscles more efficient which in turn makes your cardiovascular system more efficient too.  So, lifting weights actually boosts your system and is known to boost metabolism.

Cardio and weight lifting don’t undo the benefits of each other. Rather, they complement one another!

In short, one does not necessarily cancel the other out and undo all the benefits it brought.  A balanced combination of cardio and strength training allow these two methods to work in harmony rather than competing against each other.

How to Achieve Balance

This balanced approach needs to be targeted to each person individually.  Consider your body type, the goals you’ve set, and what kind of workouts you like to do.  All these variables need to be factored together.

Choose a focus:  lose weight and build endurance, or build muscle and gain strength.  Once you know your priority you can create a tailored workout regime. 

Lots of pros advocate 30-60 minutes of cardio a day, and that’s just not doable for a lot of people, especially if they also want to do weight training.  Lots of pros recommend that, if you want to build muscle and strength, that weight training should be done at least 3 times a week.  This can be done on consecutive days especially if you are alternating body parts.  Don’t forget, you need to rest any body part at least 24 to 36 hours after weight training that muscle group. 

Here are some tips to help you balance the two types of workouts in your weekly routine:

Cardio tips

- If your goal requires a lot more cardio, on weight-training days, cut your cardio workout in half.  Alternate weight training days with cardio days to allow maximum rest between workouts if you only need say 3 cardio workouts a week.

-   Make sure that the intensity of the cardio is getting your heart rate up.  A thirty to forty minute workout with a   high intensity portion of 20 to 25 minutes is better than 60 minutes at a slow pace.

Weight training tips

-   Alternate body parts between weight days.  Chest and Triceps combine well.  Back and Biceps are go well together.  Legs are a tough day!  Try Shoulders and Core together.

Combined workout tips

-   Make your cardio workouts –high intensity weight training circuits.  Seek moves that work both upper and lower at the same time and full body movements.  For example: a lunge with an overhead press or a squat with a front raise.  This makes for an efficient and intense training that builds muscle and is cardiovascular too.  Try 3 to 5 exercises in a row, with a short rest period.  And repeat 5 to 6 times.

-   Make sure to do a warm up and cool down for these sessions.

- This form of mixed workout builds power, strength and fitness.  However it is not for everyone.  These workouts are fast weight burners.  So if your goal is to gain weight and size, they are not for you!

How and Why to Increase Weight Training

Here are a few signs that it might be time to increase the amount of weights or the amount of repetitions that you’re currently using in your weight training sessions.

-  If you feel like you’re not getting anywhere at all, or that your progress has levelled off.  This indicates that the muscles are accustomed to the amount they are lifting.

-  If the current amount of weight doesn’t feel like a challenge.  Your muscles need to be challenged and to be stressed because that’s how they will grow.  Strength training exercises will bring muscle fatigue in less than 15 reps.  If you find that it’s easy to carry on past this, it’s definitely time to pile on some more lbs.

-   If you’ve never increased the amount of weights, it’s time brother!  That initial series was just a starting point.  You’ve got to continue to progress in amount of weights lifted or you won’t progress in building muscle and strength.

Remember that resistance is critical because strength training is about building and maintaining a level, and then building and maintaining another higher level, and so on. 

How to Increase Your Weights

Set up your training goals over a period of 12weeks. Go slow, and pay attention to how your body is responding.

The concept should be to increase the amount you lift in a specific key exercise movement over the six weeks.   So it is important to identify for each body part that exercise movement that will be the hurdle.  Here is what I recommend: Chest – barbell bench press; Back – dumbbell row; Shoulders – military press; Thighs – Squats; Calves – calf raise; and Hamstrings – reverse leg-curls.

You will need to ‘keep score’ in the gym so you definitely need to come to the gym with a pre-routine and as you perform the exercises you need to score the amount of weight you used! Trust me, you will love looking back at your ‘scores’ weeks later with lots of pride at you much you have improved.

You should work in blocks of 4 weeks; and will do 3 of these blocks; totalling 12 weeks to big gains!

In each 4 weeks block – Weeks 1, you should do reps of 12; Weeks 2, reps of 9; Weeks 3, reps of 6; and Weeks 4, reps of 3.  In Weeks 1 and 2, on the last set of each exercise, do one ‘pause and rest’ set.  And in Weeks 3 and 4, on the last set of each exercise do a ‘drop’ set.  A ‘rest and pause’ set is rest 15 to 20 seconds after the last set, and repeat the set to fatigue.  A ‘drop’ set is where you immediately do another set but reduced weight (20% to 30%) to fatigue.

So you will be increasing the weight on exercises from Week 1 through to Week 4; and of course increasing the weight of the exercises from Block 1 through to Block 3.  That is why you need to keep score in gym!

Increase the weights very carefully and don’t overdo it. You want to improve and not get injured 

Your goal is to fatigue muscles.  You’ll be doing this through the added weight which will make those muscles work harder and become accustomed to harder loads.  The ‘rest & pause and ‘drop’ sets will fool or shock your body to accepting more loads. Always focus on good form! Taking a set to fatigue means you almost cannot do the last rep.  NEVER GO BEYOND THAT – IT IS EXTREMELY DANGEROUS.  

HIT It. Then HIIT it Again

What is HIT, why do you want it and how can you add it into your fitness regime?

High Intensity Training (HIT) or high intensity interval training (HIIT) has been around since the invention of the Nautilus machine.  Runners have always used speed work or interval training routines to build up power and improve their times.  But it’s making a big comeback these days.  HIIT is about strength training, fitness and weight loss.  

In HIT training, exercises are intense and brief.  This works to stimulate strength.  I think it’s the best way to workout, much better than using low amounts of weight but with a lot of reps, or doing long slow cardio routines.

Basically, high-intensity interval training can be just about anything that alternates intense bursts of activity with short periods of mild activity and performed in a short period of time (Maximum 20 to 25 minutes).  So, you could power run for one full minute and then walk for the next two minutes.  If you repeat this five times, you have done a 15 minute set that is a really great HIT workout.

There are a lot of benefits to HIT or HIIT

 

·        It’s efficient.  This workout is super-efficient.  Even just 15 minutes of HIT training three to four times a week is better than jogging for three hour-long sessions.  It’s the perfect workout for busy people, which is pretty much everyone.  It can be fit into the nooks and crannies of your day.  It can be used to get into shape fast. 

·       Builds stamina.  A study from 2011 found that 2 weeks of HIT training boosts aerobic capacity as much as 2 months of endurance workouts would. 

·         It’s great cardio.  Extreme training makes the heart work really hard, and that’s one more muscle that will get stronger.  HIT workouts push you into the anaerobic zone where it’s hard to breathe and your heart is pounding.  That’s good for us!

·        You can lose weight while building muscle.  This workout burns calories and fat throughout the workout and then sends the body into a kind of repair hyper-drive for the next 24 hours; burning calories long after the workout!.

·     HIT increases metabolism.  Human Growth Hormone or HGH is thought to rise by several hundreds of percent and stay there for the 24 hours after your workout. Is that not what we are all looking for!

·     No special equipment is needed.  Actually, nothing at all is needed.  You can do this kind of training anywhere, no matter the amount of space or equipment available.  You might have to get a bit creative, but hey, that’s part of the challenge.  Now there’s never an excuse for missing a workout. 

·       It’s challenging.  Who wants to keep with the same old boring workouts?

Incorporating high intensity interval training into a fitness regime is not hard at all.  You get to pick and choose, and change your activities up.  No two workouts need to ever be the same again, if you don’t want them to be.  Try bursts of fast running, hard cycling, jumping rope, rowing, jumping lunges, use weights, etc.  Just get moving hard, then move slowly, then repeat the whole cycle.

 

It is best the make sure that you work out your total body in a HIT session.  Of course full body movements are the best, such as burpees or squat shoulder presses.  But it is OK to incorporate this into your running, or cycling program.  Or mix one upper body with one lower body movement. Rest and recover are an important part of HIT.  You will need it to get your heart right back up there again.  It’s okay to catch your breath in-between intense bursts, but don’t let yourself get to full recovery before starting the next set.

If you are new HIT, take longer rest pause periods; and gradually reduced these as you improve.  Be patient.

It is very important to warm up properly before you commence your HIT workout.  This warm up must include thoroughly loosening up all your muscles as well as gradually getting your heart rate up.  The real HIT portion of your workout should be between 15 and 25 minutes, maximum!  And that includes all the pause and breath periods between intervals.   Also cool down for 6 to 8 minutes after the HIT portion.  This is important as it will flush out the high level of lactic acid built up in your muscles.  Then stretch!

 

Like with any other workout, make sure you have a day of rest before you do it again.