Anywho, so this cardio
situation... If you are burnt out on traditional cardio and don't know what to do, I've got you covered.
You have tons of options, here are few below:
1. Incorporate intervals - 30 sec on, 30 sec off, 1 minute on, 30 off, or 1 minute on, 1 minute off. The work/rest interval depends on
your conditioning and fitness level. If you start these and you’re gassed, it's normal because you are only used to doing steady state cardio (staying at a steady pace and not pushing). You will improve overtime. Adjust your intervals and rest to fit your fitness level, then adjust accordingly as you get more conditioned.
2. Tabata - this is a fun thing to incorporate to spice
things up. A Tabata is a form of HIIT training. It's really intense; I would recommend no more than 20 -ish minutes of it, if that, because if you are really pushing and working hard, you will need no more.
A Tabata Interval consists of 8 rounds of 20 sec work and 10 sec rest and lasts for 4 minutes. You can pick any exercises. You can pick the same exercise, for example, kettlebells for the eight
rounds or you can switch back and forth between two movements or more.
Here's a written example:
20 sec Squats
10 sec rest
20 sec Kettlebell swings
10 sec rest
8x
3. Every minute on the minute - This is a fun conditioning modality. I love this one, because you get to complete whatever rep scheme you like, do those reps, and rest for the remainder of the minute and then repeat this cycle until ten minutes is up.
Example:
1. Kettlebell Swings: 20
2. Jump Squats: 10
You would complete 20 swings on the first minute. Rest for the remainder of the minute, once the minute is up you move on to the Jump Squats, complete ten jump squats for the second minute, then rest for the remainder of the
minute. Continue this cycle for 10 minutes.
4. Sprints!! - Sprints are probably actually my favorite form of Cardio! They are short and fast. Anyone can do sprints - fast is relative, so don't go thinking you are too old, too slow, or whatever. You start where you are and get better over time. Just make sure you get a good warm up in before
going all out!
5. Barbell or Dumbell Complexes:
Another style of conditioning that I love are complexes! With complexes, you choose a string of exercises that flow together pretty well and allows you to keep the barbell or dumbbell in your hands without setting it down until you are done with the
set.
Example:
1. Barbell Front Squats
2. Barbell Push Press
3. Barbell Back Squats
4. Barbell Clean
Complete five rounds, rest after the 4th exercise and then repeat four more times. Thank me
later!
There you have it! There are so many ways to skin the cat when it comes to conditioning. If you run as a hobby, and you love to run races - 5Ks, 10Ks, marathons; etc., you should definitely be doing interval work. It will make you a better and faster runner. Watch and see, I bet you'll shave time of your 5k or whatever "K" you are trying to improve.
Do me a favor and replace one your traditional cardio sessions with the above and let me know how it goes!
Thank you for taking the time to read. If you have any questions about your cardio regime, reply back to this email.
Have a wonderful weekend!
Yours in Strength & Sane and Forever Solutions to Health and Fitness,
Xo
Candace
