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 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 and the following day you can do a high intensity workout again.
In order to get the maximum out of your workouts, it is very important that you 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 how you actually could. You will feel that your workout is of a 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 a 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 of it and that 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 do 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 that 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 the certain level of cardio activities.
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 three minutes you can do cardio then switch to weight training for one minute. With weight exercises stick to those that activate larger muscle groups and those that you have to do while standing up such as squats or lunges.
Heres one more idea: split your cardio workout to different machines. 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 just 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 so the overall number of calories that come from fat is higher.
The amount of fat you burn depends also 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 a 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?
You need a new challenge for your body to entice change. You should probably workout longer or change the type of your training.
But if you always have to do a large amount of cardio workouts, maybe it is time that you change your diet. Rule for cardio is that it is only efficient if the number of calories you intake is smaller than the number of calories that 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 for being in such good shape.