The perfect exercise regimen is one that combines strength training and some type of cardio. The problem is, many people hate doing cardio and will comprise any excuse not to do it. A popular excuse is not having sufficient time. This post, however, will reveal you how you can invest just 20 minutes on a cardio workout and still reap the benefits.
So first of all, why is it required that you add cardio to your workouts? Most people know the advantages of strength training due to the fact that it includes muscle and makes you healthier, more lean and more powerful.
But exactly what are the advantages of cardio? Here is a short list that names simply a few:
– it helps reduce stress
– it burns calories which results in weight-loss
– it makes your heart and lungs more powerful
– it minimizes your danger of particular illness
– it decreases anxiety and increases confidence
– it provides you more energy and assists you sleep better
To sum it up, including cardio to your workout improves your health and well-being which leads to a better quality of life. Integrate this with strength training and you’re on your way to better health.
So how can you reap the benefits of cardio in only 20 minutes per workout? It’s called Interval Training and it can be applied to various types of cardio consisting of boxing, running and biking.
The idea in a nutshell is much shorter exercises, but much higher intensity. This is accomplished by pushing for two minutes then decreasing for two minutes. If you repeat this cycle 4 more times then you have your 20 minutes. You might also do one minute hard, one minute simple then repeat this nine more times.
Here is an example:
Interval training is best for running. If you’re working out on a treadmill or running outdoors, it’s the exact same routine. Begin with a warm up jog followed by 2 minutes of a challenging pace. This will not be your all out since you need to keep it up for 2 minutes, but a pace that will be very hard for you. You then follow this with 2 minutes of either a walk or a very slow jog. Repeat four more times and you’ve obtained a reliable cardio exercise.
This principle can be applied to many different forms of cardio: 2 minutes hard, 2 minutes easy, repeat 4 more times. Or one minute hard, one minute simple, repeat nine more times.
You’ll get your blood flowing, your heart pumping and gain all the advantages cardio has to provide.
Your heart ends up being healthier and stronger if you exercise constantly and lead an active lifestyle. You can even start immediately if you have not been working out, it is never too late.
You can choose to sign up for a fitness bootcamp program if you are not easily encouraged to exercise by yourself. A basic task such as walking in a vigorous manner for 30 minutes a day can be a great method to begin with, and will definitely make a lot of difference.
And, as quickly as you begin working out, you will definitely be more than happy with the result. Those who do not embark on exercises are almost two times as likely to suffer heart-related ailments compared to people who exercise and stay active.
Even regular workouts can help you accomplish the following advantages;
– Keep your high blood pressure at a healthy level
– Burn calories efficiently
– Promote good (HDL) cholesterol
– Lower bad (LDL) cholesterol
Your initial step to starting an exercise routine is to consider your health status and how fit you are. And, the very best person to identify your state of fitness is your doctor.
Next, consider what you enjoy most doing. For example, would you prefer to get an individual fitness instructor or would you rather want to work out in a group to obtain additional motivation? Are you quickly self encouraged? If yes, then you might wish to kick off by exercising by yourself., maybe to a music video Also, you must embrace well balanced meals to increase your results.
Another essential step is to set a fitness goal on your own, ensuring that your goal is as realistic as possible. For example, if weight loss is your major target, setting an objective to lose 15 pounds in 7 days is impractical.
For that reason, when you begin your exercise physical fitness program, it is much safer to begin slowly and gradually increase the pace. For example, start with brisk walking, then finish by jogging, and eventually step up to running.
So, What’s the Best Exercise for a Healthy Heart?
Your exercise program to promote a healthy heart and remain fit ought to feature aerobics.
Also known as cardio exercises, aerobic exercises help to deal with the heart rate considering that you are working it at a faster pace. Normal examples of aerobic exercises include jogging, running, cycling, hiking and swimming. Choose a low-impact cardio workout if you have joint issues. Other workouts to target the heart rate consist of extending, and strength training.
Today I’m going to share with you my three top tips for having great cardio workouts. Being someone who gets bored out of my mind doing traditional cardio, as well as a trainer who deals with cardio exercise issues everyday with clients, I have a unique perspective on this.
1) Find something you enjoy! Many people find cardio cumbersome. My personal philosophy is that we won’t stick with something for the long term if we don’t enjoy it, so find something you enjoy! Don’t get too caught up in all the dogma about ‘do this’, ‘don’t do that’, ‘this is better than that’. Just get moving and have fun!With cardio, consistency is key so the majority of the time, focus on exercises that you enjoy. To keep that heart working effectively, you need to get your heart rate up substantially for a continuous amount of time at least every 48 hours.
2) Mix it up! As the old saying goes, ‘familiarity breeds contempt’ so try some things you’re not familiar with. This is good for both psychological and physiological reasons. It gives you a mental break from the same old thing. Plus, doing a different activity or the same activity in a different way will be an effective stimulus for new levels of fitness and help you avoid overuse injuries. Something I like to do is to hit three different forms of cardio in the same session. For a traditional, medium intensity, thirty-minute cardio workout, I might do 10 minutes on the treadmill, followed by 10 minutes on the elliptical, finishing with 10 minutes on a stationary rower.
3) Listen to motivating music! “Rising up, back on the street. Did my time, took my chances. Went the distance, now I’m back on my feet. Just a man and his will to survive.” Yes, the old Eye of the Tiger from the Rocky movies is my personal favorite. Make a CD, or for you technologically-savvy out there, use an I-Pod, put together a play list of your favorite workout songs. Music can make or break workouts.
Lastly, remember the last couple of ideas that I teach my clients. Assuming a well-balanced diet, the following points seem to be accurate for my clients:
-For weight management and slight decreases in body fat and increases in muscle mass, aim for at least three days of exercise per week for approximately one hour. I like to see people use the first thirty minutes for strength training and the second thirty minutes for cardio. Also aim for about a total of at least 1,000 calories expended through exercise per week for weight management, health benefits, and stress relief purposes.
-For significant fat loss, people are best served by aiming for six days of exercise per week with a total caloric expenditure of at least 2,000 calories per week. In this scenario, there is some flexibility in program design which is dependent on the forms of exercise a client prefers. If someone really enjoys cardio and doesn’t enjoy strength training, I may have them strength train 2-3 times per week, and perform cardio six days per week. The style of cardio may be staggered. Here is a typical program layout for someone with a goal of significant fat loss who is committed to working out six days per week:
Day 1) strength training (30-45 minutes) + 15 minutes of cardio interval training
Day 2) bike (45 minutes/ medium intensity)
Day 3) strength training (30-45 minutes) + 15 minutes of cardio interval training
Day 4) walk (60 minutes/ low intensity)
Day 5) strength training (30-45 minutes) + 15 minutes of cardio interval training
Day 6) elliptical machine (45 minutes/ medium intensity)
Day 7) off
To make this information work for you, ask yourself the following questions:
1) Have I been getting my heart rate up for a consistent time period, every 48 hours or so? Remember, “use it or lose it”. The heart muscle actually weakens when we are inactive for more than a couple days. Maybe the image of a slowly atrophying heart will get you moving.
2) Have I been performing effective cardio workouts or have I just been going through the motions? If my workouts have not been up to snuff, what can I do TODAY to make sure my next workout is more effective?
3) Have I worked out in the last couple days? Will I be working out in the next couple days?
Hint: If the answer is no, stop reading this right now, and go do something! Do some pushups, jumping jacks, bodyweight squats, yoga, I don’t care! Just do something!
Doug Jackson, M.Ed.,CSCS has a track record of results in the fitness industry. The Author of Fitness Now and Forever [http://www.FitnessNowandForever.com] and co-author of Family Fit Plan http://www.FamilyFitPlan.com he has a real-world experience and research background which leads the personal training field. He operates his personal training business, Personal Fitness Advantage http://www.PersonalFitnessAdvantage.com in Sunrise, Florida and serves exceptional clients in Broward and Dade counties.