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Method 1: Incorporating Cardio into Your Daily Life and Workout
1. Consult your doctor if you suffer from any chronic health problems. Before you make any major changes to your exercise routine, such as adding cardio, it is a good idea to discuss these with your doctor. If you suffer from joint or back pain, diabetes, or heart disease, there may be certain cardio exercises that you should avoid.
Your doctor might suggest completing your first few new exercises with a personal training professional, just to make sure that everything is okay.
2. Start a walking schedule. Depending on your health level, begin by walking just 5 or so minutes around the block or on a treadmill. Then, add an extra minute each day until you reach 10 minutes. At that point, assess your pace to make sure that you are moving briskly and with a purpose. Continue to add minutes until you have a 30-45 minute walking plan in place.
3. Swim laps at a local pool or gym. Start your swimming workout with the backstroke. Position yourself on your back in the water and rotate your arms up over your head and through the water. Then, move on to the breaststroke or even use a kickboard. Try to swim for 10 minutes during your first session and build up from there.
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4. Run around your neighborhood. The first time that you run, keep going until your legs start to feel tired and sluggish. Note your time and try to increase it slightly with each additional cardio session. Maintain good form when you are running by keeping your shoulders back and raising your feet well off the ground.
5. Try out cycling. You can either use a bike machine at your local gym or hit the streets/trails with a bicycle. Don’t try to go too long during your first session. Aim for a 15-30 minute ride. A recumbent bike machine, which allows you to fully sit down, will be easiest to start with if you are worried about pacing.
6. Perform cardio in between weight sets. This is one of the best ways to make the most of a 45-60 minute workout. After each set, do 2-3 minutes of a quick cardio routine, such as jumping jacks or sprints. This cardio exercise essentially takes the place of your rest periods and keeps your heart rate elevated.
This approach is a good one if you are trying to break through an exercise plateau.
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7. Jump rope at the beginning and end of your workout session. Get a rope and then warm up by hopping up and down with both feet close together. Then, concentrate on hopping at a slight angle from side-to-side, so that your feet don’t land in the same place. You can also pull your knees up high when jumping for a little extra muscle burn.
Try double unders for a great cardio workout when jumping rope.
8. Add in cardio by taking the stairs if you don’t have time for a formal workout. This a great way to burn some extra calories during a busy day. Aim to walk or jog up a single floor and then increase your floor goals over time as you get more fit. Stair walking is a great workout because you are essentially moving your own body weight at a continual vertical angle.
In this method, I explained how to incorporate cardio into your daily life to improve your athletic performance.
Artemus Vazhui