What comes to mind when you think of cardio training? Running, running and more running? A lot of people only associate running with cardio which is why they tend to avoid it at all costs.
Well here is some great news if you are one of those people, running is NOT the only type of cardio exercise. You can actually do cardio training WITHOUT doing any running. I can hear lots of cheering and excitement out there! But before we get to that let's get back to the basics. So here I present CARDIOVASCULAR TRAINING 101.
BACKGROUND
Cardio training has many different names - cardio, cardiorespiratory training, aerobic training and my favourite "huffy-puffy" exercise; but they all have a common purpose which is to improve heart health and overall wellbeing. This is so important as cardiovascular disease is the number 1 cause of death in the western world.
Cardio literally means the heart and for our body to function at its potential the heart needs to be working well. This is a lot easier when you are young, fit and energetic and most young people take it for granted, but what happens when you start to get a little older?
WHY
As the general population is getting more and more obese, doing even a little bit of cardio can provide many benefits. Each time you exercise your heart beats a little faster and get a little stronger. And as a result your heart is able to work more efficiently (without strain) and pump more blood through the body. Cardio training not only helps your manage your weight, it can lower blood pressure and cholesterol, and help to control blood sugar levels if you suffer from diabetes. The benefits are endless!
WHAT
Common types of cardio exercises include jogging, cycling and swimming. But as I said earlier, cardio is basically any exercise that raises your heart rate. So have a think about all the different exercises that can do that - you should be able to come up with quite a list. Did your list include any of the following activities: boxing, skipping, sprints, step ups, circuits, team sports, hill climbs, rowing, side jumps, power walking, dancing, cross training, star jumps, skiing and the list goes on...
HOW
So how do you incorporate cardio into your training program? Well it really depends on what your goals are. But for a general fitness program aim for 2-3 cardio sessions a week - it's best to vary the intensity between the sessions so you don't overdo it. Some people prefer to do the same exercise for an entire session (eg. running 5km) but if you get bored easily then it's best to mix and match different exercises and create a circuit program.
Next time you jump on a cardio machine, try and push yourself a little harder. A rule I like to follow is the 2 minute rule (1 minute for advanced): 20-30secs hard then ease off for 90-100secs. And when I say hard I mean go full throttle and really push yourself - you will be surprised at how hard your body can work. The recovery phase gives you a little time to get more oxygen in and let your heart rate slow down - just make sure you don't let it slow down too much (aim for a 20-25% decrease). Remember: the harder YOU work, the harder your HEART will work!
So why don't you give it a go and start improving the health of your heart today!
JW
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