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Method 2: Maximizing Your Cardio Impact
1. Wear athletic clothing and comfortable shoes. If you are doing cardio, you may place added pressure on your feet, especially if you are jumping up and down or running. Buy and wear shoes that have strong cushions and arch supports. If you sweat a bit while working out, getting lightweight clothing can help the moisture wick away and make you feel more comfortable during cardio.
2. Stretch thoroughly after a cardio workout. Take the time to stretch all the major muscle groups that you work during the cardio exercise. Do a few high kicks or hip circles. You can even do 5 minutes on the elliptical machine before moving on to your main cardio. Stretching properly can help prevent injury and also ensure continued mobility, range of motion, and flexibility.
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3. Increase the length of your cardio sessions over time. If you are new to cardio exercises, it’s important that you start off slowly. Add 10-15 minutes of cardio to your existing workout routine. Then, try to add on an extra 5 minutes each week. Your goal should be to build up to around 30-45 minutes of cardio per workout session.
The same rule applies to the intensity of your cardio workouts. For example, don’t just jump right into running a mile. Instead, start out by walking with short sprints mixed in.
4. Do cardio with small weights included. There are hand or wrist weights that you can buy to wear while working out. These 1-5 lb. (0.5 to 2.5 kg) weights are light enough to not encumber your movements, but heavy enough to increase the difficulty of your workout. You can wear them while walking or running on the treadmill or while jumping rope.
Avoid wearing wrist or ankle weights for longer than 5-10 minutes at a time. Wearing them for extended periods can result in damage to connective tissues like tendons and ligaments.
5. Figure out your target moderate heart rate. Pull out a calculator or a piece of paper and start with the number 220. Then, subtract your age. Multiply that result by 0.70, and the final number is your ideal target heart rate. This calculation works best for people who are new to cardio. If you are used to working out at a high intensity, then replace 0.70 with 0.80 or 0.90 at that stage.
For example, if you are 35 years old, you’ll subtract 35 (your age) from 220. You’ll get 185 (your target heart rate), which you will then multiply by 0.70 (for a moderate target). This shows that your target heart rate is 129.50 beats per minute.
Remember that 220 beats per minute is considered the fastest human hearts are capable of beating, and is close to an infant's heart rate.
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6. Wear a heart rate monitor on your wrist. There are many different types of heart rate monitors that you can purchase and wear. Some are pretty basic and will simply give you a heart rate readout, whereas others will also calculate burned calories. Follow your device’s directions carefully in order to guarantee an accurate readout. Then, wear and read your monitor while working out, so that you’ll know when you hit your target.
In this method, I talked about Maximizing Your Cardio Impact and explained how to do it in 6 points.
Artemus Vazhui