Cardio Routine Running Forms

Cardio is not something that everyone is very fond of, people don't always like the tiresome cardio routine but it is for sure one of the best ways to burn extra calories and get the benefits, such as higher endurance which will definitely help to get fit.

The importance of aerobic exercises on our health and weight management has been discussed so many times by the experts. This is an effective method by which we can get our heart beat go up and starts the calorie burn process in our body. There are numerous ways by which we can get in the shape that we want to, but the best cardio method is, Running.

Running is an aerobic exercise that everyone is familiar with, and if you go through the internet today for the different ways of exercise, you may come across so many different types of routines that will end up making you confused and you might give up!. Well although there are so many different routines available in the market, they are basically two types of running routines, namely LDR or Long Distance Running and high-intensity Interval Sprints. 

This has been found in many studies that long distance running and short interval sprints are both equally beneficial and have shown similar results, hence the Short Interval Sprints is being more preferred by the health enthusiasts nowadays than Long Distance Running as it saves a lot more time and keeps up the fun of doing a workout. But these short sprints are not an easy task and could even take a toll on you if not done with proper manner. So let's discuss the different ways to condition yourself to do the cardio properly:

1. Focusing on the distance

We understand that not all training days are equal, some are so good that you enjoy them very much while others days you feel like you will die of the boredom, whatever be the it you know that you have to do it anyway, so lets something that will remove that boredom and turn it into a significant workout routine. One way to do it is by making it a goal of going a certain distance rather than only time-based. This will give you a fun way to focus your energy on going some extra distance and will save you from those energy fluctuations that might have occurred in your body if you continued doing that boring workout.

How to do it: Set the distance as per your choice, say 250 meters or ½ km or 1 (as per your capacity). Now run for that certain distance at a fast pace, then have some rest (don't sit down or stand still) by going to the equal distance by walking at faster than normal pace (or jog if you want).

Let's discuss with an example, run for ½ km then jog for ½ km and continues with this for 20-30 minutes (depends on your capacity). By the end, you would be all fired up, now cool down and clean up.


2. Time your intervals

Timing your interval is a very much used variation in interval training that is used nowadays. The workouts have been reduced to a significant amount of time by including this interval method and it produces a very significant result in that short span. These workouts are made into 5 minutes, 7 minutes, 10 minutes and other similar routines and are very hard to perform.

These workouts are short and intense and basically include short spans of intervals like 10 seconds or maximum 30 seconds based on the length of the workout. These workouts of high intensity are planned in such a manner that by keeping low interval the body actually never goes in a rest, it just piles up the energy and when you go for another repetition you pushes yourself to your limit. These short intervals are of so much intensity that they are proven to be hard even for the fittest peoples out there.

3. Focusing on the Heart Rate

No cardio workout blog is complete without mentioning Heart Beat and how the heart beat level is affected by the workout. Your heart rate is affected by the intensity of your workout and the harder the workout higher your heart beat. This is as simple as things can be, as difficult as your workout the more intense it is. The professional athletes use this intensity in their daily routine to build up their endurance and power.

Professionals tap into different heart rate intensity to achieve different results. There are different levels at which you can train yourself for particular results. When we do these routine workouts there is a difference in doing more reps with low intensity and fewer reps with high intensity. There is a difference between doing cardio at 90% of your maximum heart efficiency and at 65% of efficiency.

There are different levels of training with respect to Maximum Heart Rate, they are:

60-70% MHR Doing cardio training at this level results in improving the aerobic capacity of your heart and build our base for short duration workouts. At this intensity, you would easily be able to do your cardio without going out of breath. This is the intensity you normally start on the treadmill with and works on building your physical fitness.

70-80% MHR – Doing cardio at this level results in improving the body's ability to manage the metabolic byproducts and other chemicals. Your body produces high levels of lactate at this intensity level, but it learns how to properly adjust these chemicals and remove them. Also, it learns to utilize the power your body produces.

80-90% MHR – Doing cardio at this level results in improving the body's ability to manage the oxygen levels and how to utilize them. It also works on focusing on improving the muscles reaction time and their ability to use the oxygen for more elaborate burn time and even after the high-intensity workout is completed.

 

These methods of interval induced high-intensity training when included in your daily regime help in reaching your goals and get you lean for sure.

For a fit body and healthy life, balanced workout with variations are necessary.

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