I have a serious love/hate relationship with cardio. I hate doing it but I love the results. I find it’s really important for me to mix things up and try different techniques. The main reason I do this is so that I don’t get bored but the other reason is that different types of cardio provide different results. Not only will you be improving your cardiovascular health but by trying out different methods you can focus on improving strength, endurance, speed and power. Below are three types of cardio that i highly recommend adding into your routine!
Why It’s Awesome: This type of training is great for improving endurance and increasing long distance running times. It is also a great place for beginners to start and gradually increase their speed and time.
Heart Rate: During steady state training you should be averaging 40-70% of your max heart rate throughout the entire workout.
Duration: Typically 30 – 60 minutes +
Speed: You should be moving at a pace that you can maintain for the entire duration.
Start with 5-10 minutes of warm up and stretching. Hop on the treadmill and increase incline to 0.5-2%. Adjust speed to 5.5 and maintain this speed for 30 minutes. Stretch, cool down & hydrate post workout!
Why It’s Awesome: Interval training is known for it’s fat burning results and ability to improve speed! It is also perfect for when you are short on time. *Also referred to as H.I.I.T (High Intensity Interval Training) or S.M.I.T (Supramaximal Interval Training)
Heart Rate: During intense work periods you should reach 85-100% of your max heart rate
Duration: Typically performed for shorter durations anywhere from 10-30 minutes
Speed: Activity is performed in short bursts of power during which you are reaching maximum speed followed by periods of recovery at a slow pace or complete stop.
Start with 5-10 minutes of warm up and stretching. Hop on the treadmill and increase incline to 0.5-2%. Adjust speed to 5.0 or a comfortable slow run/jogging pace. Maintain this speed for 1 minute and then increase speed to 10.0 or your max sprinting speed. Maintain this sprint for 30 seconds and then lower speed back to 5.0 Repeat this cycle 10 times for a total of 15 minutes. Stretch, cool down & hydrate post workout!
Why It’s Awesome: Walking or jogging uphill can get your heart rate up just as much or more than steady state cardio but there is less impact on the joints. It is also an awesome way to strengthen the hamstrings, glutes and calf muscles
Heart Rate: Throughout your climb you should aim to reach 50-80% of your maximum heart rate
Duration: Typically 20-40 minutes in total with short periods of rest between hills.
Speed: The same speed (walking or jogging) should be maintained throughout the entire climbing period. During the rest or downhill period this speed will be slower to allow for recovery.
Start with 5-10 minutes of warm up and stretching. Hop on the treadmill and increase incline to 8-10%. Adjust speed to 4.0-6.0 (jog or run) and maintain this speed for 10 minutes. Lower incline to 0 and decrease speed to 3.0 (walk) recover at this speed for 5 minutes. Repeat once more for a total of 30 minutes. Stretch, cool down & hydrate post workout!