Cardiovascular Workouts



Check out the Fitness Guru homepage for more cardiovascular workouts that will get your blood pumping!

It is important to supplement regular workouts with some form of cardio workout. Not only will this improve your overall level of fitness, it will aid in overall fat loss, make you feel better than you ever have done before and bring you closer to achieving your personal goals. A word to the wise though, the Fitness Guru operates a no gain without (some) pain policy, so be prepared to be put through your paces.

Running
The cheapest, easiest form of cardio exercise. It is recommended that to dramatically improve fitness levels, a combination of medium duration (e.g. 5km run) and HIIT (high intensity interval training) is performed. Here is a workout designed to use both techniques to their full and build fitness levels.

Duration Run: You can either chose to run distances or against the clock. Set yourself a goal such as to run 5km, or to run for 40 minutes straight. Build up so you can achieve this goal consistently 3 times, then increase the distance or time in small increments. If you set out to run 5km and can do that easily, try to run 5.5 or 6km.

HIIT: Better known as 'Fartlek' training, this involves maximal effort for a short period of time followed by periods of rest. A training regime to follow could be something like 5x100m sprints, resting for 1 minute after every one. When 5x100 becomes too easy, do 7x100m or 3x200m with 120s rest.

Skipping
Tried and tested by many boxers, the greatest being Ali. He could skip easily for 10 minutes non stop. Skipping is an intense form of exercise if done properly that really builds up fitness quickly. HIIT should be performed to maximise fitness development. Think of HIIT skipping like being in a boxing match with each time duration being 1 round. Here is a generic workout to follow:

30 second skip, 30 second rest
45 second skip, 30 second rest
1 minute skip, 45 second rest
1.5 minutes skip, 1 minute rest
2 minutes skip, 1 minute rest
2.5 minutes skip, 1.5 minutes rest
2.5 minutes skip, 1.5 minutes rest
1.5 minutes skip, 1 minute rest
1 minute skip, 45 second rest
45 second skip, 30 second rest

When this becomes easy, change the times so you are skipping for longer. The Fitness Guru can skip for 8 minute straight, can you come close to that?

Swimming
Probably the most effective form of cardio exercise there is. Swimming makes use of a huge number of muscles, and if maximal effort is exerted, has the ability to build muscle and improve fitness extremely quickly.

As with running, Duration and HIIT swimming can be performed to help improve fitness levels and maximise overall fat loss.

Duration Swim: You can either chose to swim distances or against the clock. Set yourself a goal such as to swim 2000m, or to swim for 60 minutes straight. Build up so you can achieve this goal consistently 3 times, then increase the distance or time in small increments. If you set out to swim 2000m and can do that easily, try to run 2500 or 3000m.

HIIT: Better known as 'Fartlek' training, this involves maximal effort for a short period of time followed by periods of rest. A training regime to follow could be something like 7x50m sprints, resting for 1 minute after every one. When 7x50 becomes too easy, do 5x100m or 3x200m with 2 minutes rest.

Rowing Machine
A machine that enables a total body workout and improves fitness levels relatively quickly. As with running, duration and HIIT should be performed. Chose a setting that is challenging for yourself, but one with which you can still last for a while (it is impossible to say which setting as everyone is different). Make the setting harder for yourself when performing HIIT training.

Exercise Bike
The exercise bike is a good fitness builder and fat loser (how many chunky riders do you see in the Tour de France?). As mentioned previously, duration and HIIT can be performed. As with the rowing machine, chose a setting that is challenging for yourself, but one with which you can still last for a while. Make the setting harder for yourself when performing HIIT training.

Other machines
Use the same principles listed here for other forms of cardio training, if applicable.

Scary stuff? You bet. But if you are serious about fulfilling your personal goals and are willing to experience some paid for those precious gains, it is well worth it. Putting in maximum effort will have you feeling fitter, looking better and being able to run rings around your peers...literally.

2 comments:

Anonymous said...

More great tips:
Cardio Vascular Workout

Fitness said...

Cardio is an important part of any fitness routine, and it can be fun! Walk the dog, job around a lake, swim, dance, you name it. Just get out there and do something!

 
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