5 tips for improving your cardio
In today’s blog, Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, Neutral Bay and Balmain discuss 5 tips for improving your cardio. Cardiovascular training, also known as aerobic training, is any form of exercise that elevates the heart and breathing rate. The Australian Physical Activity Guidelines recommend we should be active most days, preferably every day. Each week, we should do either:
- 2.5 to 5 hours of moderate intensity physical activity – such as a brisk walk, golf, mowing the lawn or swimming
- 1.25 to 2.5 hours of vigorous intensity physical activity – such as jogging, aerobics, cycling, soccer, or netball
This exercise can be broken up into five days of 30 to 60-minute sessions of moderate intensity or three days of 25 to 60-minute vigorous intensity exercise.
Below are our top 5 tips you can easily implement into your aerobic training to improve your cardiorespiratory fitness:
- Increase the incline:
Instead of walking or running on a flat road or treadmill, head for the hills or bump up the incline. Walking or running uphill will increase effort by the muscles and respiratory system which will raise your heart rate. Some added benefits include improved leg strength, running form and calorie burn.
- Use your arms:
When using a piece of cardio equipment don’t hold onto the handrail. Either let go of the treadmill rails and use your arms, grab onto the elliptical handles, or drive those arms when you’re out walking or running.
- Red light Green Light
Use interval training to increase workout intensity and maximise cardiorespiratory results. Alternate periods of hard effort with periods of low effort or rest. If running longer distances isn’t a reality yet, try running 100-200 meters or 30-60 seconds and then walk the same distance before running again and repeat that for 20-30 minutes.
- More work less rest
Complete 3-5 sets of 6-10 body weight exercises, resistance training and cardio-based movements as a circuit workout. Perform each exercise in a row at a moderate intensity resting minimally between each exercise to maintain a moderate heart rate level. Resting 10-20 seconds between exercises and 2-3 minutes between sets can allow our heart rate to remain in a moderate zone.
- Be Consistent
The best way to get results from a cardio workout is to create a routine and stick to it. Whether it’s first thing in the morning, at lunch or after work, the body will adapt to training any time during the day. Be consistent and exercise on a consistent basis and your fitness goals are within reach.
Book in for a free 15 minute consult with Kyle today to discuss your exercise options.
Contact Longevity Personal Training and Exercise Physiology Edgecliff, Balmain, Marrickville, Randwick, Drummoyne, Pymble, Bella Vista on 1300 964 002 to enquire today.
Written by Kyle Cranston
