How to Switch Up Your Gym Cardio Routine
Some people love and everyone else seems to hate it. Typically when people talk about cardio at the gym the image of a person slaving away on a treadmill in a crowded gym comes to mind. And while this is definitely one form of cardio there are many of types and ways to train without begrudgingly dragging yourself to the treadmill.
Some other gym cardio exercises include fast paced circuit training, using a stair-climber or a stationary bike. It is important to change the type of exercise used from time to time, not only to keep your routine interesting but also to create a new stress for the your body to adapt to.
Maybe you are fairly new to cardio. You might be wondering how much cardio you need to do if you are trying to get physical results. People who are overweight and/or obese need at least 30 min per day. Other populations should aim to do 50-60 min of cardio per day.
Some of us don’t have an hour straight to do cardio. And in reality you have to get to the gym, warm up, workout, cool down, and shower which ends up being an hour and half commitment when all is said and done.
I have wonderful news for you…. If you don’t have the time to do cardio in one sitting you can get your cardio intermittently throughout the day as long as the bouts of exercise last a minimum of 10 min each. This will get you to the minimum duration for the day. Not only that but there are tons of interesting ways you can train to get efficient results and keep the workouts engaging.
Steady State Training
I’m pretty sure everyone is familiar with this style of training. Steady state training involves sustained, steady state aerobic exercise. If you are running a race be it a 5k, 10k, etc typically you would keep the same consistent pace the entire time.With Steady state training you can manipulate the intensity from low to moderate and eventually a more aggressive intensity.
Again, a lot of people are familiar with this term. Interval training improves anaerobic capacity and performed in short-durations, and high-intensity periods. Interval training spikes the heart rate up and then gives brief rest periods that keep the heart rate elevated which uses more calories. Interval training is fantastic because you can practically use any piece of equipment to ramp up your heart rate. So if you are sick of the stereotypical cardio equipment try doing intervals of body weight burpees.
Pyramid training is a great way to switch up your steady state training. This format involves incremental increases (or decreases) in exercise intensity within the aerobic training. The progressive raise in the exercise challenges you by incrementally adding or removing ressistance. This format is effective with any level of fitness. The gradual method helps improve overall fitness level
Split Routine Training
This is what I mentioned earlier. By splitting cardio sessions into multiple sessions rather than completing all cardio at one time you can still train your heart and burn calories. Take a 40-min cardio workout session, potentially you could divided it into two 20-min runs. Maybe 20 min run in the morning before work and a 20 min run. Not only does this format work well with bust schedules but it also you to work at higher intensities since you won’t be as tired as running for the full duration.
The last cardio routine is multimode training. This format involves using various cardio equipment within one session. One could run on the treadmill, then switch to the elliptical and then finish their workout with cycling. Almost like a mini marathon! The thought behind this modality is to keep variety in the workout and avoid boredom. This is great if you are ADD like myself or if you are new to doing cardio and fail to enjoy long sessions of cardio.
Hopefully this helps you switch up your cardio routine! I think initally it is hard to get started doing any cardiovascular training but after two/three weeks in the body becomes better adjusted and it can even become something to look forward to. A quick side note about training programs….. make sure that you program progresses 10%, every 1 to 2 weeks. This will make the workout challenge and will help you avoid plateaus.
If you are interested in having a personal cardio plan made for you to help you with weight loss, training for a race or general health and wellness please message me through my website!