How to Make the Most of Your Short Cardio Session
How to Make the Most of Your Short Cardio Session
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Cardio workouts are some of the most versatile exercises out there, as they burn calories, tone the muscles, and boost the health of the cardiovascular system simultaneously. However, because they require a lot of effort, cardio sessions tend to be quite short. Fortunately, there are ways in which you can make the most of them.
Maximizing Your Cardio Workout
1. Maintain the Proper Speed
The amount of exerted effort per workout is what gives cardio its kick. For this reason, speed plays an important part in the overall results of the session, alongside cadence and resistance. Therefore, going at it faster will always lead to a more satisfying outcome. And what better way to achieve this goal than simply increasing the speed on your treadmill?
Of course, exercising on a high-quality machine plays an important role here. Whether you are a seasoned gym goer or a homebody, you need to have access to a treadmill equipped with all the modern features so that you are in full control of your workout. This is where the Bowflex Treadclimber TC100 could come in handy.
This machine lets you jog at a pace of four miles per hour, which is more than enough to burn calories and boost cardiovascular health at the same time. It also works as a stair climber and elliptical trainer to help your burn 2.5 more calories than traditional treadmill machines do. But don’t take our word for it. Read this related article on Bowflex Treadclimber TC100 and see for yourself.
Training on a treadmill at maximum speed is a great way to build stride turnover as well. And even though the average person runs at a speed of roughly eight miles per hour, it is best to maintain a lower pace during workouts so that you can keep training for a prolonged period of time.
2. Extend Workout Duration
Extending the average duration of your cardio workouts works wonders. The recommended amount will always be of 30 to 45 minutes but try to squeeze in an extra 5 every now and then. This will not only burn more calories in the long run, but it will also help you build endurance.
Over time, you will notice that completing a routine becomes easier and easier. However, remember not to push yourself too hard. Adding 5 to 10 minutes to a session is beneficial, but if you exceed this time by much more, you will place unnecessary strain on the muscles. This leads to fatigue, soreness, and even injuries.
3. HIIT Is the Key to Success
If you are a fitness buff, then you might have already heard about the term ‘high-intensity interval training’. Generally abbreviated as HIIT, this type of cardio workout consists of short 20 to 90-second bursts of increased exerted effort known as sprints, followed by periods of active recovery. This pattern is repeated constantly over the entire session.
As a general rule, the HIIT training’s basic principles can be applied to any type of cardio workout. Thus, you can do a HIIT workout on the treadmill, while spinning, in the pool, or on your mountain bike. What is more, as little as 30 minutes of HIIT per week has been scientifically proven to improve cardiometabolic rates and overall physical health and fitness.
In addition, high-intensity interval training in cardio sessions burns more fat, builds endurance, and shapes the muscles faster. Therefore, integrating those sprints into your regular cardio workout will lead to incredible results.
4. Match Your Cadence to a Beat
Did you know that a killer playlist will not only motivate you to push harder, but it will also help you reach fitness goals more efficiently through cardio? Listening to music with a bpm of 120 to 140 is a great way to get your blood pumping, as the beat matches the human heart rate almost perfectly.
Fortunately, most commercial music has this beat-per-minute pace, so you will certainly find a lot of amazing motivational tunes to include in your playlist. Dance music is the best for this, but many rock songs are in that range as well.
5. Try Different Cardio Workouts
Variety is important for any successful workout. Therefore, to maximize the results, you need to switch your routine up every once in a while. Trying a new sport is a great way to achieve the full spectrum of benefits cardio has to offer while keeping your motivation levels high.
The main advantage of cardio is that it can be pursued both indoors and outdoors. Spinning or hitting the treadmill indoors are equally great as running or biking outdoors. Swimming is another underrated sport that improves cardiovascular health and overall physical fitness. And if you are looking for some adventure, MTB is always an option.
The Bottom Line
Maximizing the results of your cardio workouts is possible when you take the most important factors into account. Increase speed and duration, and don’t forget about those sprints. To guarantee your success, put together a motivational and upbeat playlist to sustain your cadence. And when you’re stuck in a rut, remember that variety is essential.
Written By Katherine Roberts
As a prestigious member of The Fitness Trainer Academy in Houston, with a vast experience in fitness coaching, nutritional advice, as well as wellness knowledge, Katherine Roberts is behind the 'fitness' word. She's a guru of everything related to active lifestyle and personal development, especially when it comes to keeping up to date with the latest industry's trends. More of Kathy's work is available on Facebook and Twitter