Cardio workouts: the how, why and when

Cardio. Some love it, some hate it. But, there’s no denying that in one way or another, we all need it.

But, when I say ‘cardio’, what exactly is it that I mean?

Cardio based workouts are exercises that could range from long steady walks in the countryside, running marathons and regular 5mn runs or even doing a 5-minute HIIT (high intensity interval training) workout. All these types of exercise raise your heart rate as well as aids weight loss and more importantly fat loss, strengthens your cardiovascular system and also benefits your psychological health. Although they may moan during it, my clients often leave sessions with their serotonin levels raised and in turn, happier!

And, you bet they sleep better, too.

While there’s no doubt that cardio workouts are fundamental to improving your overall health, it can easily become one of the most dreaded sessions of the week. There’s something about running on the treadmill for an hour at the gym that’s not exactly appealing and to be honest, I have to say I completely understand.

So, how exactly do we spice up our cardio sessions while maintaining their effectiveness?

Step 1. Find what suits you

Cardio doesn’t need to be an hour walking/ running on a treadmill inside a gym. Get outside and go for a walk/ run and breathe in the fresh air and the amazing weather we’ve had recently.

Running isn’t the only form of cardio needed to get better. I mean it’s the most easily accessible for most people, but it’s not the only. Swimming, hiking in the hills, playing with your kids and cycling all have their place within the cardio-sphere.

Like with any dreaded/ unenjoyable task, if you can make the task better suited to you than adherence to that task is much more likely. If you enjoy sitting on a bike for an hour in the gym, then amazing stuff, go you. If you want to cycle on the road in the pouring rain then kudos to you. Do what makes you happy and make it enjoyable.

Or, if your goal is to simply achieve an effective cardio workout, I suggest keeping the sessions fun. This might mean 20 minutes on the treadmill, followed by 15 minutes on the elliptical and 10 minutes on the rower.

Step 2. Plan in advance

Planning your session in advance is not only going to minimise you wasting 10 minutes of your time wondering where you should start when you get in the gym but, will also help you make the most of your session within a limited amount of time. Following a structured plan allows you to see progressions from week to week. Again, helping you adhere to the task of getting your cardio to done.

Follow a structure of small duration HIIT workouts, or more steady state long duration cardio. Either way, plan and then commit to getting you goal done. Build a strong mindset and don’t give yourself excuses to not get it done.

Step 3. Integrate different equipment into your plan

I highly recommend weaving exercises that utilise different pieces equipment into your plan. Variety when performing cardio is a valuable asset as it gives you the freedom to try out different movements to keep your training interesting. Again, if you’re only familiar with steady state cardio, try some KB swings or slam balls, or use a piece of cardio kit for a shorter duration and aim to burn calories or go for a set distance as quick as possible. There is a vast variety of combinations and sequences you can string together to bring about a tough but highly satisfying session.

If you’re limited on equipment or space cardio doesn’t need to involve just running. HIIT workouts can include a variety of exercises that gets your blood pumping and gets your lungs working.

Why not try:

• Body weight or weighted squats
• Burpees
• Squat jumps
• Mountain climbers
• Or some of my clients favourites, the slam ball, wall balls and kettlebell swings

Adding the above exercises into your plan, while also utilising equipment such as the bike, treadmill or Ski erg will certainly take your session from mundane to enjoyable.

Step 4. Train with a friend

If you’re still not convinced about cardio / HIIT, try training with a friend or partner. Not only are you then able to spend some extra time ‘quality’ time together, but they’re there to spur you on. A little encouragement goes along way (especially when you feel like you’re flagging!).

Oh, and remember, if a gym environment isn’t for you, there’s nothing to stop you training with a friend or partner at home. In fact, you can do so without any equipment needed. Why not check out my latest e-book for home workout inspiration.

If you feel like you’re in need of a little guidance when it comes to your fitness journey or confidence in the gym, don’t hesitate to get in touch with me for a no obligation call to discuss your goals.