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Cardio workouts are designed to improve overall fitness in
the form of constant physical activity. Cardio workouts can help to improve
stamina, help lose fat, improve overall fitness and lose weight by burning
calories. There are a number of different types of cardio workouts available,
including cycling, walking and running and rowing. It is important to balance
out speed and intensity whilst training cardio, it is for this reason that many
fitness experts recommend interval training whilst training cardio. The
following cardio routine will have you at your fitness goals in no time!
- *Begin with 1km (1000m) on the rowing machine, at
full intensity for the entire duration. This loosens up the muscles to prepare
them for the workout.
- * Move to the treadmill, and run 4km. With the
treadmill, it is much more effective to use interval training instead of
maintaining a constant speed, so for this part of the workout you should use a
ratio of 700/300, that is, run 700m on the treadmill at a fast running pace (in
this instance, we shall use 12km/h), then walk 300m on the treadmill at a fast
walking pace (in this case, we will use 6.5km/h), and repeat for the full 4
kilometres, that is, repeat that cycle four times.
-
* After the treadmill workout, have a rest and a
drink of water before moving across to the exercise bike. On the exercise bike,
ride for 20 minutes at a reasonably constant pace on medium intensity. Try and
travel at a speed which allows you to travel 6 to 7km in the 20 minutes, so, an
average speed of approximately 20km/h. Each time, try and better your distance
travelled in the 20 minutes, by travelling at higher average speeds.
This workout should be repeated at least 3 times per week in
order to be effective, more frequent workouts will ensure greater effectiveness
and faster achievement of fitness goals.
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