For those of you who need to lose some poundage, this will be a valuable aspect of your training. Eating right by itself will have a tremendous effect on weight loss. Incorporating cardiovascular training along with it will melt the fat right off, as well as improving your stamina and overall health.
Apply the strength training we covered in the previous Five Point Fitness post, and now your talking about the makings of a formidable physique. Ideally, you should do your cardio and weight training on separate days.
The Numbers
Cardiovascular training is about keeping your heart rate elevated for a duration of time. Typically, 20-30 minutes 2-3 times a week is sufficient depending on your goals. For someone who is underweight and trying to gain muscle for instance, you will want to do less. If you would like to know what your heart rate should be find your Heart Rate max. To do this, subtract your age from 220. Then using the chart below find out the level you should aim for during aerobic activity. Level 1 is for beginners, Level 2 is for healthy adults, and Level 3 is for high level athletes.
Level 1: HRmax x 0.65 to 0.75
Level 2: HRmax x 0.80 to 0.85
Level 3: HRmax x 0.86 to 0.90
The Art of Enduring
I have provided this information for you incase you require it, or if it interests you. If not, don't worry about the numbers. The essence of cardio is movement. The less thinking the better. Infact, I find the most enduring cardio sessions are ones where you lose yourself in the determination to reach beyond the border of your limitations. The definition of endurance goes something like this: The power to exert oneself through an unpleasant or difficult process without giving way for an extended period of time. Cardio is not going to be pleasant. It is an exercise of the mind and will, as well as the body. By the time you hit those last few minutes, you're going to want to throw in the towel ten minutes ago. Don't listen to that whining voice in your head. Disconnect your awareness from the passage of time. Here's where a golden rule comes into play. Always strive to go just a bit further than you initially planned.
Methods of Madness
The best methods are the ones you're actually going to do, but I prefer aerobic activities that have extra functional benefits. The best advice I have to offer you is think of something active in your life that you love to do, or would love to start doing. For instance, I have a passion for Taekwondo. I love to practice and possess a drive to improve. So, cardio is less of a chore for me and something I would do regardless of if I needed to lose weight or not. We aren't all martial artists or athletes, but by taking on this fit lifestyle we are in essence becoming athletic. Try new things. Get your body moving in ways it has never moved before. In this way, you will take your fitness and the awareness of your body to new heights. Here are 5 methods of cardio that don't involve a treadmill. Pick one and try it out!
Hitting the Bag
Functional training for fighters. Toughens the body. Great all around workout, depending of course on the strikes used (punches, kicks etc.). Try 3-4 sets of 5 minute nonstop combination drills, with some light jogging for a minute or 2 in between each set. Make sure you know how to strike properly before you start wailing away. Gloves and hand wraps are advised.
Jump Rope
Improves timing and coordination. Start hopping with both legs until you find your rhythm, then begin alternating legs every 3 hops, then progress from one leg to the other. Let yourself trance out and ride the rhythm.
Swimming Laps
The most inviting option on a hot summer day, provided you have access to a pool of course. There are a variety of strokes you can work on, and hey who couldn't benefit from being a more proficient swimmer? Swimming's great for toning the body. Race the clock, and see how many laps you can do in the given time.
Running
The most straight foreword method of the bunch. While everyone with two working legs can run, I understand some people have joint problems that are irritated by it. On the other hand, it can be therapeutic, getting some fresh air, running from one destination to another, and taking in the scenery. Good for the leg muscles, especially the calves.
Kayaking
Most convenient for those who live on or by a large body of water. It can still be utilized on occasion if you have access to a decent kayak, and I recommend it. You will get an upper body workout, as well as an enjoyable ride. Make sure to keep pace and row quickly. The point is keep moving. Having a long distance race with a friend is a fun way to motivate your workout.
Just some ideas, but I encourage you to think creatively. Think of fitness as an art form, akin to cinema. It is an amalgamation of mediums. The best movies are the ones where each aspect is crafted with the heart and soul of the artist. Try to find something you can put your heart and soul into. Unlock your potential. That is the path to ultimate fitness. Three points down, two to go. Flexibility Training is next.
Apply the strength training we covered in the previous Five Point Fitness post, and now your talking about the makings of a formidable physique. Ideally, you should do your cardio and weight training on separate days.
The Numbers
Cardiovascular training is about keeping your heart rate elevated for a duration of time. Typically, 20-30 minutes 2-3 times a week is sufficient depending on your goals. For someone who is underweight and trying to gain muscle for instance, you will want to do less. If you would like to know what your heart rate should be find your Heart Rate max. To do this, subtract your age from 220. Then using the chart below find out the level you should aim for during aerobic activity. Level 1 is for beginners, Level 2 is for healthy adults, and Level 3 is for high level athletes.
Level 1: HRmax x 0.65 to 0.75
Level 2: HRmax x 0.80 to 0.85
Level 3: HRmax x 0.86 to 0.90
The Art of Enduring
I have provided this information for you incase you require it, or if it interests you. If not, don't worry about the numbers. The essence of cardio is movement. The less thinking the better. Infact, I find the most enduring cardio sessions are ones where you lose yourself in the determination to reach beyond the border of your limitations. The definition of endurance goes something like this: The power to exert oneself through an unpleasant or difficult process without giving way for an extended period of time. Cardio is not going to be pleasant. It is an exercise of the mind and will, as well as the body. By the time you hit those last few minutes, you're going to want to throw in the towel ten minutes ago. Don't listen to that whining voice in your head. Disconnect your awareness from the passage of time. Here's where a golden rule comes into play. Always strive to go just a bit further than you initially planned.
Methods of Madness
The best methods are the ones you're actually going to do, but I prefer aerobic activities that have extra functional benefits. The best advice I have to offer you is think of something active in your life that you love to do, or would love to start doing. For instance, I have a passion for Taekwondo. I love to practice and possess a drive to improve. So, cardio is less of a chore for me and something I would do regardless of if I needed to lose weight or not. We aren't all martial artists or athletes, but by taking on this fit lifestyle we are in essence becoming athletic. Try new things. Get your body moving in ways it has never moved before. In this way, you will take your fitness and the awareness of your body to new heights. Here are 5 methods of cardio that don't involve a treadmill. Pick one and try it out!
Hitting the Bag
Functional training for fighters. Toughens the body. Great all around workout, depending of course on the strikes used (punches, kicks etc.). Try 3-4 sets of 5 minute nonstop combination drills, with some light jogging for a minute or 2 in between each set. Make sure you know how to strike properly before you start wailing away. Gloves and hand wraps are advised.
Jump Rope
Improves timing and coordination. Start hopping with both legs until you find your rhythm, then begin alternating legs every 3 hops, then progress from one leg to the other. Let yourself trance out and ride the rhythm.
Swimming Laps
The most inviting option on a hot summer day, provided you have access to a pool of course. There are a variety of strokes you can work on, and hey who couldn't benefit from being a more proficient swimmer? Swimming's great for toning the body. Race the clock, and see how many laps you can do in the given time.
Running
The most straight foreword method of the bunch. While everyone with two working legs can run, I understand some people have joint problems that are irritated by it. On the other hand, it can be therapeutic, getting some fresh air, running from one destination to another, and taking in the scenery. Good for the leg muscles, especially the calves.
Kayaking
Most convenient for those who live on or by a large body of water. It can still be utilized on occasion if you have access to a decent kayak, and I recommend it. You will get an upper body workout, as well as an enjoyable ride. Make sure to keep pace and row quickly. The point is keep moving. Having a long distance race with a friend is a fun way to motivate your workout.
Just some ideas, but I encourage you to think creatively. Think of fitness as an art form, akin to cinema. It is an amalgamation of mediums. The best movies are the ones where each aspect is crafted with the heart and soul of the artist. Try to find something you can put your heart and soul into. Unlock your potential. That is the path to ultimate fitness. Three points down, two to go. Flexibility Training is next.
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