Are
you finding it difficult to stick to your cardio workouts?
Do you dread getting on that stair climber or treadmill afraid
you might die of boredom?
First and foremost, you must change what you are doing. Once
boredom sets in, people usually give up. The next step is
to find a new activity that will not only be enjoyable but
also kick-start your workouts. Summer is here, so I suggest
you move your cardio sessions outdoors. Use the trails and
mountains of nature to give a boost to your program. The fresh
air and beautiful scenery will give you a new perspective
on fitness and will also be very therapeutic, emotionally.
Many people have become accustomed to a regular regime at
the gym—lifting weights and running on a treadmill;
but for me, it is all about lifestyle.
Take advantage of the great outdoors
If you can manage to get outside you will be taking your
overall health to the next level. We are very fortunate to
live on the West Coast and should take full advantage of it.
There are many exceptional areas in which you can incorporate
your cardio sessions. Check out local parks, schoolyards and
trails. Be sure to exercise in areas that are safe.
Try interval training
Interval training can help relieve boredom and accelerate
your fat loss. Interval training consists of exercise, either
aerobic (with oxygen) or anaerobic (without oxygen), that
is generally short in length and has repetitive segments that
require a high intensity segment and a recovery segment. While
long bouts of cardio are good for you, short and intense sessions
are exceptional for fat loss.
Interval training comes in two categories; performance interval
training, for competitive and elite athletes, and fitness
interval training, for beginner to experienced exercisers.
Performance interval training is intended for competitive
or well-trained athletes because it is of a very high intensity.
The high intensities can reach well above 90% of maximum heart
rate. I will focus on fitness interval training.
Fitness intervals are not as strict as performance intervals,
so you do not have to wear a heart
rate monitor, but it is recommended. Your heart should
range between 60%–80% of maximum heart rate. If you
were 30 years old your calculation would be 220 – age
X 60% to 80%. In other words 220-30(age)=190 (maximum heart
rate). Now multiply 190 X .60 = 114 beats per minute. This
is the low end of the heart rate zone. The high end would
be 80%, or 152bpm.
As your cardiovascular level increases, you may begin increasing
your training zone. The intervals should last anywhere between
15 seconds to 5 minutes, with an active rest period. The more
conditioned you become, the longer you can hold the higher
intensities and the shorter the rest intervals become.
Beginners, consult a verified personal fitness trainer!
It is important to stress that beginners should consult a
personal fitness trainer before embarking on interval training.
Although it will give you maximum benefits in minimum time
expended, there is also a higher risk of injury in comparison
to moderate intensity workouts of longer duration. Try stair
climbing (bleachers), sprinting (up hill or on a flat field),
stepping up/down on benches in parks or run/walk on any terrain.
Examples of moderate intervals are combinations of running
and walking/jogging, running up stairs and walking down, and
sprinting with a rest period.
The intensity (speed) of work interval, duration (distance
or time) of work interval, duration of rest or recovery, and
number of repetitions of each interval should be considered.
Always warm-up, stretch, and consult your doctor before practicing
any fitness activity.
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