How To Cardio
- By Anthony Romero
Cardio is without question THE WORST. Personally, I passionately HATE it. So how do I get myself to do it despite this fact?
First of all, as in most things, I take the PATH OF LEAST RESISTANCE. The path of least resistance is human nature and typically makes the most sense.
For me that means doing versions of cardio that I hate THE LEAST. Activities like hiking, mountain biking, surfing or playing pick-up basketball games do the trick for me.
Of course, everyone is very different and you have to figure out what you dislike the least or maybe even enjoy. Some examples of activities that many people don’t hate (or do hate):
Cycling
Walking
Jogging
Elliptical
Row Machine
Incline Treadmill Walking
Sports (basketball, soccer, tennis, etc.)
Surfing
Road/Mountain Biking
Skiing/Snowboarding
Hiking
Swimming
Trail Running
Etc.
What actually qualifies as cardio?
Cardio needs to increase the heart rate at least a little bit, preferably significantly after you have a few weeks under your belt. Initially a good starting point may be keeping your heart rate above 100 BPM (beats per minute) for 10 minutes straight.
This may be too easy or too hard for you, adjust accordingly. The initial goal is just to make it through a couple of cardio sessions and build from there.
Cardio Basics:
We are going to cover the basics for some of the most common ways to cardio.
Walking/Incline Walking:
Simply walking is the easiest way to get started for most with cardio. You can start with as little as a 5 minute walk around your neighborhood block and build from that. Maybe the next day you shoot for two blocks or two laps.
The initial goal is to just DO SOMETHING, anything. Make it as easy as possible, this will ensure that you complete your cardio for the day. Ideally you will walk at a brisk pace that is at least a little bit challenging.
If just walking is too easy for you then the next progression is incline walking. This can be done outdoors with either hills or on a treadmill that inclines, which most do. An incline can be significantly more challenging and will increase your heart much quicker than walking on flat ground. Start with a small incline (5% or so) and build from there.
Jogging (with a soft J):
As simple as running may seem there are some basics that are important to have down. Proper running shoes are important, brands like Asics and Brooks are known to be great for running. A bad running shoe can definitely make a difference. They can lack proper support and lead to shin splints.
Stride is also important. When you pay attention to how you run you might notice your heel touches down before the ball of your foot. This is common but not great running form and can lead to problems and pain. When you run the ball of your foot should touch down first and then your heel or else your entire foot should touch down as one.
If you have the opportunity, go to a running specialty store like roadrunner sports. It is well worth your time if you plan on running any significant amount of time. They will sort out your faults right away and advise you on the right shoe.
Elliptical:
The elliptical can also be a good option that is full body as it gets the arms involved. It is also easy on the joints as there isn’t any impact on the ground. This makes it especially attractive for the more senior population that are more likely to have joint issues.
Row Machine:
The Row machine is also another full body option that is also easier on the joints as there is minimal impact.
Swimming:
Swimming is without question one of the best forms of cardio. It is full body, zero gravity (no impact on joints), fires up the heart rate, and increases lung capacity and forces good breathing. If you have access to a pool or lap pool this can be a very good option for cardio.
Conclusion:
Those are some of the basics of cardio. Cardio is unfortunately a necessary evil that happens to be incredibly good for you, physically and mentally. No matter what your goals happen to be, elevating your heart rate through cardio is undeniably highly beneficial for EVERYONE!
For more cardio ideas check out BeginnerBody.com.