What does the average person do?
You guessed it: hop on a treadmill (even if they can run outside, don’t ask us why), get bored after 5 minutes, slide into their social media after 10, and quit after 15.
But guys: it doesn’t have to be this way.
Doing cardio has clear benefits for your everyday life. Many people know that but they don’t know what is good cardio training for muscle gains and fitness improvement (because it’s all about GAINS, right ?!).
Why do we need to do cardio in the first place? (yea, why ?)
- First, you can add cardio to your training session to manage your weight. Research from the Centers for Disease Control and Prevention (CDC)Trusted Source says there’s scientific evidence that 150 minutes of moderate-intensity cardio per week will help you maintain your weight over time. By increasing this ratio and adding a healthy nutrition will help you lose body fat or gain muscles.
- You can also add cardio to your training to feel better. Cardio ups the production of those feel-good painkillers called endorphins: it will then increase your happiness.
- And finally, you can add cardio because it helps to prevent cardiovascular disease.
Here are basic exercises to bring your fitness to another level! Like a love story: once you find the right one, the one you love, stick with it and go “all in”!
Strength Training
Add circuits that engage various muscle groups to keep your heart rate elevated. Add negative reps to your strength training if your weights are too light!
High Intensity Interval Training
We already talked about the benefits of HIIT training but for the beginners: it consists of short, repeated, but intense physical efforts followed by short rest periods. This is the best way to build muscle and feel like sh*t at the end of the WOD!
But you can also try “traditional” cardio training like:
Jump Rope
The last time you jump roped was in 4th grade recess, right? And back in the day, your cardio level was wayyyy higher than today, right? If that’s the case, go get yourself a jump rope now! A jump rope session can make your heart rate up in a minute and it can be done just about anywhere!
Dancing
We don’t care if you feel like you have two left feet, dancing is a great way to blow off some fat while having so much fun. And we’re not talking about Zumba classes, you can bust some moves in your room, at the club (yes, we’re dreamers you remember?!) or even in front of your bathroom mirror! “Now watch me whip (kill it), now watch me nae nae (okay), now watch me whip, whip: Watch me nae nae (watch me do it)” that got us hyped up!
Power Walking
Of course Power Walking is a way to add cardio in your daily life! That’s the best way to start exercising when you haven’t done anything since this article was released! Plug in your best podcast, step outside and start walking.
Swimming
Swimming is the best way to add cardio to your daily life and get fit without noticing. Your heart rate will go up while your legs, arms, abs will burn without even sweating a bit!
Boxing
No, you’ll not be Mohamed Ali or Rocky Balboa but anyone can use boxing to get healthy. Research from Harvard says that 30 minutes of boxing can help you burn up to 400 calories!
Cycling
Switch your car for a bike on your next trip to the grocery store and you’ll see the difference. Cycling outside is a wonderful way to add cardio in your training! At NOERDEN though, we love to do cycling inside the office. Not with an actual bike, you silly! On a trainer ! ☺
And many more!
Now that you’ve found YOUR thing that you love, you’re looking to increase your stamina and endurance: How do you do it? Here are our tips:
Use interval training to increase workout intensity and maximize results.
For example: Try sprinting 100 meters and then walking or jogging back to the start line (press repeat). Eight to 10 sprints is all it will take to get a great workout.
More Work, Less Rest
For fitness aficionados: Pick six to eight exercises, perform the first exercise and then move onto the next. You can add rest (30secs to 1 minutes) between each exercise.
Turn it Up
“B.O.B” from Outkast is our go to before a workout! Listening to music during a workout will improve your performance by increasing motivation and reducing fatigue.
Consistency
One session is clearly not enough. Get into a routine and stick with it! Whether it’s first thing in the morning, at noon or at night, 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.
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