Cardio!- Nov. 5

More Ways to Get More Out of Cardio

A typical cardio workout elevates the heart rate, helps improve lung efficiency, and burns a whole lot of calories and fat. And the good news is there are ways to get even more out of that workout.here are 12 ways to get to work.

1. Stop and start. Interval training (or alternating periods of all-out effort with periods of low-to-medium effort) can up the intensity of a run workout, while building lean mucles and maximizing calorie burn. (Score.) But high intensity interval training (HIIT) can go beyond just running. Try mixing things up with an interval workout in the pool or on a stationary bike for equally awesome results.

2. Mix and match. Intervals have applications that go beyond running or cycling. Combining strength training and cardio into one workout will produce results in as little as eight minutes. Instead of sprinting then stopping, try performing a bodyweight exercise during the rest period.

3. Belt it. Have a need for speed? Running on a treadmill might seem like a drag, but since the belt helps with leg turnover, there are few places you can go as fast. Plus, while it might be tempting to slow down outdoors, the threat of a face plant makes the treadmill a great tool for promoting consistency and pace per mile.

4. Up the incline. Hop on the treadmill and crank up the speed, but don’t forget to adjust the incline. As the incline increases so will the heart rate, sending the calorie burn through the roof. Bumping up the incline to a 5.5 percent grade or higher can also strengthen the legs and core, not to mention improve running form and sprint speed (by lengthening the stride and increasing the number of steps taken per second).

5. Just let go. Of the handrail that is. Holding onto the side of the treadmill does more harm than good. A surefire way to sabotage a workout, gripping the rails decreases energy output and oxygen consumption, significantly reducing the effectiveness of a workout. Go hands free then pump the arms from waist to chest, not across the body (which can slow you down).

6. Go off-road. If the treadmill isn’t getting the job done, head for the great outdoors. Trail running, mountain biking, or even open water swimming can add variety to boring routine. Not up for all the impact? Mix things up (while giving those joints a break) with alternative machines like the StairMaster, elliptical, or rowing machine.

7. More kettlebell. Grab the bell by the horns, or handle. Kettlebell training has been shown to provide greater cardiovascular benefits than traditional weight training methods.

8. Get around. Create a circuit training workout that stacks up a fast-paced combination of bodyweight and cardio-based exercises. By pairing resistance training with high-intensity aerobic moves back-to-back (think jump squats, burpees, and mountain climbers), the body will achieve results fast — including building muscle and burning fat.

9. Get loaded. Maybe it’s adding a weighted vest. Or carrying a case of beer (post-workout of course!) to the other side of campus. Either way, carrying additional weight while walking, running, or during daily activities has been shown to improve intensity, recovery, and recruitment of fast twitch muscle fibers (the ones that make us faster). Just be sure to keep an eye on mechanics — even a few extra lbs can make it difficult to maintain good form.

10. Ride the beat. Music more your speed? Forgo the fancy fitness gadgets and crank up the tunes. Listening to music during exercise has been shown to improve performance, increase motivation, and put distractions (like negative thoughts and fatique) on pause.

11. Get social. Building a workout routine around team sports, group activities, or fitness classes can boost performance during aerobic exercise. Can’t find a group workout that meets your needs? Train with a partner to make the entire gym experience more enjoyable, with an extra boost of accountability.

12. Fill ‘er up. Need an excuse to grab another cup o’ Joe? A pre-workout dose of caffeine can provide the pick me up needed to get moving, and improve endurance along the way. Just be careful not to overdo it: No one wants the shakes when it’s time to lift some weights.

Thanks Greatist.com for the great ideas!