• May 1, 2024

So you can see that with me there is no excuse to serve! I present you some variations that you can make of cardiovascular exercise a training fun to help you burn calories .

I know! The cardio can be "boring" , since they are basically cyclic movements and fall into monotony; especially because the goals are based on achieving "x" time or "y" km traveled; and if you forgot the ipod and the gym music is horrendous, it can be a nightmare!

However, it remains the safest and most effective way to burn calories and win physical condition (capacity cardiovascular and respiratory).

Therefore, some tips to make it more fun, or at least varied.

8 tips to "love cardio"

1. Put on new challenges! Increase the speed by 0.5 or 1km / hr or if you measure yourself by FC, until you reach 5 beats per minute more than daily. The next week increases the duration. Never both at the same time, unless your coach tells you to see your performance.

2. To make your time go faster and continue burning fat try fractional methods , Beginning with:

Work blocks of 3 to 5 minutes (FC of 75 - 80%) for 2 to 3 minutes of rest. The following week increases the speed and reduces the working time; or increase the rest. Follow that sequence, until you get to work blocks of 30 seconds for another 30 of rest.

3. Never modify 2 variables at the same time. This type of cardio , do it in treadmill , bike, elliptical or in the Street . What you need is to be able to brake and start abruptly.

4. Change the device. The time will go faster, and the change between one medium and another can turn your cardio into a continuous method to one on a regular basis. Half of the time uses an elliptical and the rest a band; or change every 5 minutes. This only applies if the gym is not on top!

5. Change the scenario! Depending on your tastes, sometimes you run in the Street or in a Park (avoid complex hours of traffic, both by pollution and the chances of you suffering an accident). You can sometimes skate or ride a bike.

6.  If you use any machine of cardio give you the option Use the default programs! They bring fun variations , that surprise you. Basically the machine asks for your goal, total time, age, gender and your target FC; and then start.

7. And always, always do heating . Walk or ride a bike or elliptical for 10 minutes at light intensity. When finished, move all the joints of the body: shoulders, elbows, wrists, neck, waist, hips, knees, ankles; 15 to 20 times each for 3 series.

8. Cooling. When finished, walk slowly for 10 minutes or until your heart rate be similar to that of repose (plus minus 10 to 20 beats above). Stretch between 8 and 11 seconds, 3 times for each of the body segments: arms, back, pectorals, legs, abdomen, etc.

Enjoy the exercise ! And if you flat out, you do not like it. Think about what you will do when you get to see how you want! Reconcile with your body!

Video Medicine: How To Love Cardio - The Law Of Attraction - Vlog - 005 (May 2024).