An engine is a vital component of a car. Take care of your engine, and your will car run better, longer. Similarly, our hearts are the engine of our bodies, and cardio is one of the many ways to take care of this engine.
Upon hearing the word cardio, many might immediately think of running. While running is a fantastic form of cardio that yields great results, in excess it can be taxing on the joints. Below are a few ways to switch up your cardio routine to ensure you not only maintain your heart health, but also minimize the risk of any joint-related problems throughout your fitness journey.
Interval Training
With interval training, you have the ability to push to your limits while having ample time to recover. Start by establishing what you want your high- and low-intensity zones to be. Using a bike, for example, (any cardio move/mode will suffice), choose a challenging resistance or speed (high intensity) and a low/moderate resistance or speed (low intensity). You’ll then set your time intervals.
The more conditioned you are, the less time you’ll need to rest and recover. Your intervals can range from 30 seconds high/90 seconds low to 60 seconds high/30 seconds low. Lastly, choose how long you’d like your workout to be. You may opt to go by rounds or by time. Anywhere between 15 and 30 minutes total should challenge your cardio.
Try it: On a stationary bike, pedal fast with heavier resistance for 30 seconds, followed by a slower pedal with less resistance for 90 seconds. Repeat this interval 10 times for a total of 20 minutes.
Weight Training
Truly a versatile form of exercise, weight training can be transformed into a cardio-focused activity. Increase your total number of repetitions, lower your weight, move quickly from one exercise to the next, and you’re well on your way to a cardiovascular fatiguing workout.
Try it: Choose a lower body, upper body and core exercise.
- Goblet squats: 20 reps
- Bent row: 15 reps
- Low plank: 45-60 seconds
Repeat for 3 to 5 rounds.
Hiking
Hiking is an activity that benefits so much more than just your heart health. The ability to see nature in all its beauty makes hiking a special activity. Depending on the difficulty of the hike, you may only need to power walk to reap the benefits of the activity. For more challenging hikes, a normal walking pace will suffice for most. Be sure to pack your water, a light snack and any bare hiking essentials, and you’ll be ready to tackle the trail.
Try it: Use this resource to find a trail near you!
There is no one right way to do cardio. The goal is to perform activities that challenge your heart safely and specifically. Check out this resource from the American Council on Exercise (ACE) to learn more about your target heart rate range. Once you’ve established the boundaries of your fitness, feel free to challenge yourself to keep your engine — your heart — running for decades to come.
By: Davon Randoph