You know that you have to do cardio, but the thought of spending a significant part of your evening sweating on a machine, under fluorescent lighting, while staring at a boring TV show, leaves something to be desired. Being sympathetic to this, we’ve compiled the top 10 ways to maximize your cardio workouts with regard to time and results. Incorporating these tips into your workout will help you spend less time on the treadmill and more time watching sports from your couch.
#10 Pick an activity you enjoy
If you hate to run, then don’t because it’s not one of the best ways to maximize your cardio workouts. That doesn’t mean, however, that you should swear off all cardio activity. The key to sticking with a cardiovascular routine is picking an activity that you really enjoy doing. If you’re a recreational cross-country skier or swimmer, for example, then do those activities a couple times a week at an increased intensity. Before you know it, it won’t even feel like work at all — and that is one of the best ways to maximize your cardio workouts.
#9 Get the right equipment
Whatever your chosen cardio activity is, having the right equipment is a must. Not only will it allow you to perform the activity correctly, but it will also minimize your chances of injury and it’s one of the simplest ways to maximize your cardio workouts. Furthermore, the fact that you will probably look forward to trying it out — and, if you’re the type, showing it off — and it will motivate you to do more of whatever it is you like to do. For instance, if you’re a runner, go invest in the best pair of running shoes and sports watches you can afford or if you’re into rowing, buy yourself a cool pair of rowing gloves.
#8 Be prepared
If you’d like to ride the stationary bike for 30 minutes, three times per week, but you don’t have the required patience to pedal your way to nowhere, then make sure to bring along a good book or magazine (just make sure you keep your pace up) or your MP3 player that’s loaded with your favorite kick-ass songs. Music is a powerful motivator and if used correctly, it can serve as one of the choicest ways to maximize your cardio workouts. Besides, the right tunes can make time fly by, which will make your workouts seem like they’ve finished before they’ve begun.
#7 Switch it up
If you get bored being on the same machine for 30 minutes at a time, you might want to hit two or three different machines for 10-15 minutes each. This way, you won’t have the chance to get bored. Furthermore, your body will not get the chance to adapt to any given activity and it will thus burn more calories, which is why you’re looking for ways to maximize your cardio workouts.
#6 Sneak it in
If you really can’t stand doing cardio, but are pretty consistent when it comes to weight training, try sneaking in a few minutes of intense cardiovascular activity between sets. For instance, you could try skipping or sprinting for two minutes between each set of bench presses. It’s rough, but it’s a great workout and it’ll be over before you know it. In fact, many athletes swear by this method.
#5 Check your form
Having the right form is not only important for injury prevention, it also allows you to burn the most calories possible. For instance, if you are using the rowing machine, but you’re not making the effort to complete the movement by fully extending your legs, torso and arms, then you are probably not expending nearly as many calories as you could be.
#4 Use your whole body
If you can only afford to devote 20 minutes to your cardio workout, then make sure you do an exercise that uses your whole body and burns the most calories. For example, in that 20-minute time period, you may only burn about 200 calories using the recumbent stationary bike, whereas, with a little effort, you could burn 300 running on the treadmill. Furthermore, any unsupported, upright activity, such as running, forces you to use your abs and back muscles, whereas, when you are seated comfortably on the bike, your body does not require you to use these muscles. Cross-country skiing is phenomenally effective in this right, as it forces you to use all of your major muscle groups.
#3 Get into those fat stores
Note: This is not for those who are interested in bulking up, but for those who want to shed excess pounds. If you are really interested in getting into those fat stores, then getting your cardio in first thing in the morning, on an empty stomach or right after weight training — when your body has used up much of its readily available energy — is the thing to do. This way, your body is forced to really dig deep into its energy stores in order to get you through the cardiovascular exercise. It’s rough, but it works. Give it a shot.
#2 Wait one hour before eating
Again, this is not for those of you looking to bulk up, but for those interested in shedding excess fat. Wait exactly one hour after finishing your cardio workout to eat. This enables your body to burn more calories during the period immediately following your cardio workout, when your heart rate remains higher than usual (thus burning more calories).
#1 Check your heart rate
We’re sure that some of you have heard this so many times that by now it seems obvious, but unless you are working out within your target heart rate range, you are not reaping the cardiovascular and fat burning benefits of the exercise. To find your target heart rate, subtract your age from 220 (this is your maximum heart rate). It is recommended that you work out at about 70% of your target heart rate zone when starting out. So, if you’re 30 years old, your maximum heart rate would be 190 beats per minute and working out at 70% of that would put your heart rate at about 133 beats per minute (190 multiplied by 0.7). As your level of fitness improves, you can up that number to 161 beats per minute. A quick way of calculating your target heart rate during exercise is to take your pulse for 10 seconds and multiply the number of beats by 6.
No more excuses
Now that you know how to make every minute of cardio count, you have no excuse to blow it off. Try to place it at the top of your list of priorities and watch your gut decrease.
Author: Evan Campbell
Resources:
www.efit-today.com
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"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer" - Arnold
I really like it that you included point #2…waiting one hour before eating. This makes a big difference over time when it comes to getting lean. It is even more important the lower your body fat gets.
This has also been shown to increase the HGH response from cardio.
Great tips!
-Rusty
I want to get lean, have gained a lot in the past few months doing weight training and improper diet. I am thinking of getting lean first and then continue to build. Building and getting lean at the same time is a hassle. maintaining low fat figure while bulking up has seemed much more of a pleasurable task.
Awesme points. Thanx