Although it's easy to get stuck in the same routine day after day at the gym, you have to force yourself to vary it up. The same applies to cardio workouts. During a sweat session, it is important to give your body varying degrees of intensity as well as differing muscle activation. Check out our list of 10 tips to make you a more efficient cardio-holic.
1.) Change it up
Your body craves variety and so you should listen to that need. You may love the stair-master, elliptical or spin bike; however, it's time to add some variation to your daily routine. Try switching between 2-3 cardio exercises (example: treadmill, elliptical, rower).
2.) Utilize intervals
While pounding the pavement or taking your bike on a long ride, remember that intervals are key. Interval training, otherwise known as HIIT (high intensity interval training) is absolutely wonderful for fat loss, prevention of muscle atrophy, and endurance. A typical interval set may look something like: 2 minutes low intensity, followed by 45 seconds of high intensity. Repeat. The other amazing benefit of interval training is that it creates more HGH (human growth hormone), thus allowing you to build muscle more efficiently.
3.) Listen to your body
If the cardio exercise you're engaging in is causing physical pain (other than expected sore muscles), stop immediately. Your body is trying to tell you something. The beautiful thing about cardio, is there is always another form you can try if your body is being difficult. You can customize your workouts based on any injuries or limitations you may have. For example: choose elliptical training, swimming, or rowing as low impact options for injured knees.
4.) Fuel yourself properly pre-workout
While an immense emphasis is put on post-workout nutrition, I believe that pre-workout nutrition is even more important. Studies have shown that if the body is fueled correctly pre-workout, post-workout nutrition isn't nearly as crucial. This isn't to say you shouldn't chug your protein shake post-workout; it just simply drives home the fact that you should pay equal attention to what you're consuming before-hand. Proper nutrition before a cardio workout should consist mainly of carbohydrates and protein. This will supply your body with the immediate energy it needs to power through the workout, as well as the sustainable energy so that you finish as strong as you started.
5.) Stay hydrated
Now, we all love that feeling of pouring sweat after giving it all we've got during a workout. However, your body is also being depleted of essential electrolytes when this happens! The key is to maintain an equal balance of water leaving the body and water coming into the body. Keep a water-bottle handy and remember to drink an adequate amount before, during and after your workout. A rule of thumb is about 8 ounces for every 20 minutes of moderate-high intensity exercise.
6.) Replenish post-workout
After a cardio workout, your body will need protein as well as some carbohydrates to replenish what was lost during your session. A great option is a protein shake with fruit or a protein bar.
7.) Wear the right shoes
This one might sound obvious, but we cannot stress enough how important shoes are to your cardio routine. If the shoes you're wearing are worn out or meant for a different type of training, you could experience injuries such as shin-splints, plantar fasciitis or stress fractures.
8.) Integrate cardio into your strength training
Circuit training allows your to incorporate both strength and cardio work into one session. This is done by using a sequence of exercises for various body parts with minimal to no rest in between. This causes the heart rate to stay elevated and bridges the gap between cardio and just lifting weights. A bonus to this, is that it speeds up your workout and saves time.
9.) Stretch appropiately
Stretching serves two main purposes; to warm up the muscles pre-workout and also to relax the muscle post-workout. Before a workout begins, stretching should consist of movement of all body parts that will be involved during your session. These types of stretches are referred to as dynamic stretches. Examples of these include butt-kickers, hip swings and high knees. After a workout is completed, stretching should consist of isolated movements targeting the primary muscles that were used during the exercise. These types of stretches are referred to as static stretches. Examples of these include standing toe touches, runner's stretch and standing heel-to-glute stretches.
10.) Take appropriate rest days
Your body needs rest to recover and re-build, so it is imperative that you allow yourself to take days off from cardio. A suggested amount of cardio per week for a typical adult would be 30-60 minute sessions 3-4 times per week of moderate-high intensity
Melissa Stoner R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef
1.) Change it up
Your body craves variety and so you should listen to that need. You may love the stair-master, elliptical or spin bike; however, it's time to add some variation to your daily routine. Try switching between 2-3 cardio exercises (example: treadmill, elliptical, rower).
2.) Utilize intervals
While pounding the pavement or taking your bike on a long ride, remember that intervals are key. Interval training, otherwise known as HIIT (high intensity interval training) is absolutely wonderful for fat loss, prevention of muscle atrophy, and endurance. A typical interval set may look something like: 2 minutes low intensity, followed by 45 seconds of high intensity. Repeat. The other amazing benefit of interval training is that it creates more HGH (human growth hormone), thus allowing you to build muscle more efficiently.
3.) Listen to your body
If the cardio exercise you're engaging in is causing physical pain (other than expected sore muscles), stop immediately. Your body is trying to tell you something. The beautiful thing about cardio, is there is always another form you can try if your body is being difficult. You can customize your workouts based on any injuries or limitations you may have. For example: choose elliptical training, swimming, or rowing as low impact options for injured knees.
4.) Fuel yourself properly pre-workout
While an immense emphasis is put on post-workout nutrition, I believe that pre-workout nutrition is even more important. Studies have shown that if the body is fueled correctly pre-workout, post-workout nutrition isn't nearly as crucial. This isn't to say you shouldn't chug your protein shake post-workout; it just simply drives home the fact that you should pay equal attention to what you're consuming before-hand. Proper nutrition before a cardio workout should consist mainly of carbohydrates and protein. This will supply your body with the immediate energy it needs to power through the workout, as well as the sustainable energy so that you finish as strong as you started.
5.) Stay hydrated
Now, we all love that feeling of pouring sweat after giving it all we've got during a workout. However, your body is also being depleted of essential electrolytes when this happens! The key is to maintain an equal balance of water leaving the body and water coming into the body. Keep a water-bottle handy and remember to drink an adequate amount before, during and after your workout. A rule of thumb is about 8 ounces for every 20 minutes of moderate-high intensity exercise.
6.) Replenish post-workout
After a cardio workout, your body will need protein as well as some carbohydrates to replenish what was lost during your session. A great option is a protein shake with fruit or a protein bar.
7.) Wear the right shoes
This one might sound obvious, but we cannot stress enough how important shoes are to your cardio routine. If the shoes you're wearing are worn out or meant for a different type of training, you could experience injuries such as shin-splints, plantar fasciitis or stress fractures.
8.) Integrate cardio into your strength training
Circuit training allows your to incorporate both strength and cardio work into one session. This is done by using a sequence of exercises for various body parts with minimal to no rest in between. This causes the heart rate to stay elevated and bridges the gap between cardio and just lifting weights. A bonus to this, is that it speeds up your workout and saves time.
9.) Stretch appropiately
Stretching serves two main purposes; to warm up the muscles pre-workout and also to relax the muscle post-workout. Before a workout begins, stretching should consist of movement of all body parts that will be involved during your session. These types of stretches are referred to as dynamic stretches. Examples of these include butt-kickers, hip swings and high knees. After a workout is completed, stretching should consist of isolated movements targeting the primary muscles that were used during the exercise. These types of stretches are referred to as static stretches. Examples of these include standing toe touches, runner's stretch and standing heel-to-glute stretches.
10.) Take appropriate rest days
Your body needs rest to recover and re-build, so it is imperative that you allow yourself to take days off from cardio. A suggested amount of cardio per week for a typical adult would be 30-60 minute sessions 3-4 times per week of moderate-high intensity
Melissa Stoner R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef