Cardio is a great way to get in shape and stay in shape. Cardio workouts help you lose weight, ward off heart disease, improve your mood, and help you live longer. There are many types of cardio machines that you can use at home or in the gym, such as treadmills, bikes, and ellipticals.
You have questions; we found the answers for you. In this article, you will read what experts say on how to get the best out of your cardio workouts. Here are the 5 most frequently asked questions about cardio workouts with an answer to every one of them.
1. How To Plan My 5 Cardio Workouts In A Week To Achieve The Best Results?
The secret is in combining the easy and hard days. When you are doing lower intensity workouts, you can train longer and give your body a chance to recover from the day before when you were doing a high-intensity workout. The following day you can do a high-intensity workout again.
To get the maximum out of your workouts, you must have two or three days of rest in a week when you will have a good night’s sleep.
If you are too tired, you will not progress. You will feel that your workout is of high intensity, but you will actually be doing a low-intensity workout.
So, in case you are doing 5 cardio trainings a week, we suggest that you do the following :
Workout for 45 minutes at a medium intensity between 65% and 70% of your maximum heart rate.
Workout 30-40 minutes at a high intensity between 75% and 80% of your maximum heart rate.
Workout for 45 minutes at a medium intensity between 65% and 70% of maximum heart rate.
Workout for 45 minutes, alternating low and high intensity (interval training).
Workout for 60 minutes at low intensity at 65% of your maximum heart rate.
As for the type of cardio that you should do, we suggest that you mix them. If you like running, do that two or three times a week and then on the other days do something different. If you always do the same cardio training, you will get bored, which will stop you from progressing.
2. What About The Weeks When You Have Time For Only 3 Cardio Workouts?
Try to get the maximum out of those three workouts by doing two workouts with intervals, and one of them performs longer than you usually would if you had workouts five times a week.
Try to have high-intensity weight training since higher intensity weight training means you have to do less cardio since the muscles are already burning fat.
Also, less cardio from week to week does not necessarily need to be a bad thing. Over time, your body adjusts to a certain level of cardio activity.
So if you lower the number of cardio trainings for a while and then increase it abruptly, your body will start reacting to it much better again.
3. You Quickly Get Bored Of Cardio Machines At The Gym. Is there A More Creative Way To Help You Stay Motivated And Maintain The Intensity Of Your Workouts?
Try circular workouts. First, you can do cardio for three minutes, then switch to weight training for one minute. With weight, exercises stick to those that activate larger muscle groups and those you have to do while standing up, such as squats or lunges.
Here one more idea: split your cardio workout between different machines. For the first ten minutes, go on a treadmill, then switch to a bike for another ten minutes, and in the end, go on a stepper.
Also, change your workouts according to the season. During the winter, add yoga classes or spinning to your training program, and over the summer, go running outside or drive a bike.
4. Is It True That Low-Intensity Cardio Is The Best For Burning Fat?
You are burning fat all the time. What is in question is the relation between the source of fuel. When you are working out at a higher intensity, although the percentage of calories that you burn from fat might be smaller than the one that you burn while working out at a lower intensity, you burn more calories in total. Hence, the overall number of calories that come from fat is higher.
The amount of fat you burn also depends on your fitness. If you are in better aerobic shape, the body uses more fat for fuel compared to those who are not in such good shape. This is one of many advantages of cardio workouts.
5. I Am Doing The Same Cardio Workouts As Before, But I No Longer See The Results. How To Change That?
It would help if you had a new challenge for your body to entice change. You should probably workout longer or change the type of training.
But if you always have to do many cardio workouts, maybe it is time that you change your diet. The rule for cardio is that it is only efficient if the number of calories you intake is smaller than the calories you burn.
And finally, if you have been working out for years already, you might be close to the maximum of your physical fitness. If that is the case, you have to accept yourself for who you are and be proud of being in such good shape.