Hate Cardio? Here’s How to Make it a Part of Your Routine

Some people love running for fun or as a cardio activity, and are absolutely addicted to it. Everyone else struggles to understand how they possibly got to this point. After all, running is slow, painful, boring and makes you feel sick. What’s to like?

A lot of us want to love running because we know it’s good for us. We want to be fitter, we want to lose weight and we want to spend more time outside. But when we try it, it’s just too unbearable to stick with. cardio

So what can you do to solve the problem and actually get into running properly?

How to Learn to Love Running

The first thing to do, is assess what you’re doing wrong.

In many cases, the problem is that we try too hard to start losing lots of weight right away and to get into shape. We are under the illusion that in order to ‘burn fat’ or improve our fitness, we need to be training at a level that is very uncomfortable.

However, this is very much the wrong way to look at it. After all, when you start running, if it is something you’ve not done regularly before, then you’re immediately adding to your routine and doing more than you did before. You are immediately improving your health and burning more calories than you would otherwise. That alone is enough!

What’s more, is that this is enough to improve your ability to run, which means you can do a little bit more more comfortably in future.

If you head out right now to go for a run and you try to run as fast and as far as you can, then you’ll come back feeling like you achieved something but also feeling completely beaten up by your training and completely in pain.

Instead then, try to go for a run just to enjoy the run. Jog at a pace that feels comfortable and set out to explore the area. Wear comfortable shoes and when you’re ready to come home, turn around and come back.

This is something you’ll now actually want to do again.

Make it Simple

The other thing to do, is to make sure that the type of workouts you’re using are ones that you can easily fit into your routine.

This is the other problem with going for a 40 minute run: 40 minutes is a long time. And it’s especially a long time when you add the extra washing you have to do, the fact you might get lost and the fact that you need to shower and get changed.

Instead, how about looking into a relatively beginner-friendly form of HIIT? HIIT has the advantage of being something you can use anywhere and of being something that lets you burn a lot more calories and improve your health much more in a shorter space of time. This is something you can now conveniently fit into your routine and thus actually stick with.

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Benefits of Cardio Training

Being fit and healthy is the in thing. Actually, it really never goes out of style. That body is the most valuable asset you could have in your lifetime. Thus it is important that you take good care of it. Give it the proper attention it needs.When it comes to ensuring and maintaining the health, the best option is to do cardio training.

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What Is Cardio Training?

Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get.

Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, tae bo, swimming and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another.

What Are the Benefits of Training?

  1. Gives Energy to the Body
    You can expect more energy and higher endurance after some time of regular cardio training.

  2. Prevents Diseases
    One could prevent heart diseases with regular cardio training. It is also helpful in preventing other variety of diseases like diabetes, obesity and even high cholesterol. The cardiovascular training strengthens the heart and the lungs. The low to moderated type of cardio exercises are required for people seeking to prevent diseases. Examples of these are walking, brisk walking or jogging.

  3. Control Your Weight
    With cardio training, you are able to burn more calories. This will help one who needs to lose weight. While those who already achieved their ideal body mass, the training will make it easier to control the weight.

Cardio training helps burn calories. However this generally depends on your current weight and the kind of cardio training you are undergoing. Better consult this matter with your physician or trainer, to know the proper type of training for your needs.

  1. Lose Body Fats
    Some people do not have problem with their weights. However, there may be some excess fats that keep bothering. Cardio training will help in getting rid of those. The activities involve the movements of large muscle groups. Regularly doing the training will make you leaner.

  2. Get Rid of Boredom
    Cardio training is fun. It pumps up your system. You will definitely feel more energized and on the go.

Recommendations to Better Enjoy the Benefits of Cardio Training

Cardio training is essential when you need to make health improvements. For starters, it is best to do the 30 to 45 minutes of exercises, 3 to 5 days a week. If you are aiming for weight loss, the training must be done 5 days a week. The more frequent you do it; the more likely it is that you will lose weight. However, avoid exhausting yourself too much in exercise. Avoid going beyond 45 minutes. Remember, it has to be done in a regular basis.

Start now. Walk or ride the bike around the neighborhood now. Follow that aerobics video you purchased. Set a goal and follow that goal. At the same time, modify your diet too. Eat healthy food.

As you increase in the fitness level, the intensity of the training must also increase. This is to have an area of variation and there should always be room for improvement. Implement this by intensifying some parts of the training. If you are into jogging or running, increase speed every 5 minutes for at least a minute or two. It is important that you challenge yourself, so as not to be stuck in a stump.

Avoid doing the cardio exercises before bedtime. You will have a difficult time sleeping if you do so as the energy level of the body will stay high for sometime.

If you are undergoing weight training too, do the cardio exercises right after, not before.

It is best to take a snack 30 minutes before doing the cardio exercises. Do not start with training in an empty stomach. This will not help in achieving the proper momentum when you train. At the same time, avoid indulging in large meals too before exercise. Just give your body the proper supply it will need to sustain exhausting movements.

It is good to do the cardio exercises outdoors. This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.

Be consistent and stick with the training once you have started it. This is the only way that cardio training will benefit your body and your health in the long run.

 

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Benefits of Cardio Interval Training

In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the many symptoms appeared, epidemiological research could identify high-risk groups. Cardio exercise can greatly benefit you to avoid these issues.

Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders.

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Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of severity, the greater the person’s overall risk.

These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call “the triple threat.” These are the high blood pressure, cigarette smoking, and high cholesterol levels in the blood.

If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your risk is five times greater than normal.

The Healthy Heart

If these risk factors endanger the heart’s health, what enhances its well-being and improves its odds of working long and well?

Obviously, quitting cigarettes and eating a low-fat diet will help. The next best thing you can do for your heart’s sake is to give it what it needs: regular exercise or a complete cardio interval training.

The heart is a muscle, or, more accurately, a group or “package” of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.

Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of some bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.

The why and how behind these statistics were bet explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised were had much better blood flow than those kept inactive.

The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissue of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by the heart attack.

To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called collateral circulation. These new branches on the arterial tress can develop long before a heart attack — and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels.

With all these facts, it is now boiled down to a single question: What should be done in order to prevent such dilemmas?

Some studies showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice often.

The general rule is that exercise helps reduce the risk of harm to the heart. Some researches further attested the link between exercise and healthy heart based from the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.

Hence, with employing the cardio interval training, you can absolutely expect positive results not only on areas that concerns your cardiovascular system but on the overall status of your health as well.

This particular activity that is definitely good for the heart is a cycle of “repeated segments” that is of intense nature. In this process, there is an interchange periods of recuperation. It can both be comprehensive activity and moderate motion.

Consequently, the benefits of merely engaging into this kind of activity can bring you more results that you have ever expected. These are:

  1. The threats of heart attack are lessened, if not eliminated

  2. Enhanced heart task

  3. Increase metabolism, increase the chance of burning calories, therefore, assist you in losing weight

  4. Improves lung capacity

  5. Helps lessen or eliminate the cases of stress

Indeed, cardio interval training is the modern way of creating a healthy, happy heart and body.

 

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