Get The Most From Every Cardio Workout
One of the most important contibutors when it comes to saying No to stroke is fitness. Cardio workouts are good for heart and brain health, but are you getting all you can out of your workouts? Use these six tips to increase your performance and results:
Do some interval training
If you walk or run for your cardio workout and are looking for a way to burn more calories without adding time to your workouts, try adding in some interval training. Occasionally sprinkle into your normal pace a few minutes at a faster pace. Not only will you burn more calories, but you’ll build endurance all in the same amount of time.
Make your workouts harder
There are several ways to make your cardio workouts more difficult. For example, if you walk or run, change your route to one that has hills in it. Or try running with your knees higher than normal. Just a little change can bring huge results.
Get into the fat burning zone
Are you burning as many calories as you can during your cardio workouts? If you’re not getting into the fat burning zone, then you aren’t. To find your zone, subtract your age from 220 (if male) or from 226 (if female). Now multiply that figure by 60% and 70%. This is your sustainable heart-beat-per-minute range where you are burning the most calories.
For example a 40 year old male’s range would be 108 to 126 (220-40 x.60 = 108; 220-40 x.7 = 126). For a same aged female the range would be 112 to 130 (226-40 x.60 = 112; 226-40 x.7 = 130).
Add in strength training
Anything you can do during your cardio workouts that work your muscles more will build strength. For example if you run on a treadmill, for every 1% rise in incline, it requires 4% more energy. You can replicate this by incorporating inclines (think stairs) into your running cardio routine.
Of course as you develop your muscles, they will naturally burn more calories even when at rest, so you actually get a two-fold benefit – burning calories during your workout and later after you are done.
Make your workouts longer
If you make your workouts just a bit longer, you can burn more calories. How many more you ask? Run an additional 5 minutes at 6 mph and you burn almost 50 additional calories.
Use different cardio routines
By using the same cardio routine day after day, you increase your risk of sustaining a repetitive injury, like a stress fracture. Instead, rotate between at least three different routines. You’ll still get the cardio benefit, but it will be easier on your body. It will also help you build strength in more muscles and better endurance because you are working more of your body.
Use these six tips to get the most from your cardio workouts. As long as you are investing the time and energy, you might as well get as much benefit as you can from your effort.
