Blasting Cardio Workout for Body Warmup .Ready to do Cardio workout. Don’t do the exact same thing you always do. It’s time for a change .By having an arsenal of workouts like these at your fingertips, you always have something you can do, even if all the treadmills are taken at the gym, and options for shorter or longer workouts, depending on your time.
Each of the following four workouts uses a different piece of equipment and tells you exactly what to do
Pick your machine and do start!!
Time: 20 minutes
Out of all the cardio machines, the elliptical probably gets the most side-eye. People tend to think it’s boring and ineffective.You alternate periods of hard work with recoveries of lighter-intensity work. A bigger calorie burn and huge time savings. You’re basically doing an hour’s worth of cardio in just 20 minutes.Warm up for 3 minutes .Then start this series of intervals, which get longer and then shorter.
High-intensity interval training is a fast and effective way to get in a solid workout with limited time .What this interval workout lacks in duration, it makes up for in intensity.
Your moderate speed should feel like going on a casual run, not a sprint, but not a walk. High resistance should feel like 75 to 85 percent of your maximum effort, moderate resistance should be 60 to 70 percent maximum effort.
Workout 2: Treadmill
Time: 30 minutes
The benefits of short, high-intensity training sessions are all about your post-recovery state. you’re going to If you’re working harder have a slightly elevated heart and metabolic rate, meaning you’re burning more calories over the recovery period as well as when you’re actually training.
Challenges you with intervals, so you get constant changes in intensity, incline, and speed. They help you get fitter, letting you work harder in less time. It’s up to you whether to run or walk.
Workout 3 : Stationary bike
Time: 60 minutes
Builds your endurance with a lower-intensity but longer-lasting workout .
If your time on an exercise bike consists of leisurely pedaling while paying more attention to the overhead TV than to your heart rate, level of intensity or speed, then an exercise bike will not provide a good cardio workout. Intensity and frequency make a world of difference in increasing your cardio fitness.
If you have any ankle joint , knee, hip problems, such as bursitis or arthritis, riding an exercise bike allows you to exercise your heart and lungs without putting additional stress on weak or injured joints. Moreover, a bike offers exercise for those with balance problems, which can occur with older exercisers or those who have been inactive for a period of time. The American Council on Exercise notes that recumbent bikes provide support for you back and are a good choice if you have back pain.
Workout 4 : Rowing
Time: You choose
If you take the time to learn rowing technique, it’s one of the best exercises you can do for cardio which is especially good for you if you have joint issues.
While most people think rowing requires mostly upper-body strength, it’s actually all about the legs. Like a golf swing, the legs and hips do most of the work for creating power during a rowing stroke.
Before you begin, it’s key to nail proper rowing form—which can be tricky. Here, Mulgrew breaks it down in four simple steps
- Start in catch position , Your knees bent, back straight, butt back, arms reaching forward.
- Push back through your legs while leaning back almost simultaneously and don’t lead with your hips.
- Once you’re leaning back at a 45-degree angle, pull the bar to the top of your upper side keeping elbows lifted. This position is known as the drive and it should be held for a solid second before the return.
- For the return, extend your arms straight before your torso follows by coming forward with a hip hinge, keeping your core firm. Then bend your knees to take you back to catch position.
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