|Photo Credit Reaction GIFS|
Well maybe that should be Friday . . . Today’s special gift from JKF Fitness & Health to you is a new cardio workout approach. I know so thoughtful of me, I mean who here doesn’t like toiling away in a monotonous exercise in the quest for the oh so flatter stomach or leaner physique?
Honestly, I don’t, and neither should you. Unless you’re training for a race/event that requires you to do something for a couple of hours, hitting the elliptical/treadmill up for an hour probably isn’t going to do you justice. And take it from someone who has had to train for a long event, don’t do it if you don’t have to or you don't enjoy it.
Cardio workouts should always be a complement to your weight lifting and cross-training routines. Cardio is one of the most effective ways to take advantage of the fat burning capabilities of your newly developed muscles from weight training. I like to say muscles are great, but they’re awesome when they’re actually functional and working as a unit (more on this in a later post).
Well Kittie, it doesn't have to be awful if you follow these go to
1.) Full Body Machines!
If you’re in a gym, gravitate to machines that require use of your arms, legs, and core. The more muscles working at once the more calories/fat you’ll burn. My Go To Machines:
-Elliptical with Arms
-Arc Trainer with Arms
2.) Mix It Up!
Spend between 10 to 20 minutes on 3 different machines for your cardio workout session. The constant mix up doesn’t let your body get comfortable and allows you to work at higher intensities for a long period of time.
The biggest mistake I see people make with cardio is hopping on and going through the motions. Be as efficient with your cardio as possible by giving yourself minute-to-minute benchmarks. My favorite benchmarks:
-Calorie Targets – Select an amount of calories you want to burn in a workout and break it down by minute. Push yourself to be at the calorie amount, each minute
-Resistance and Pace Goals – Pick out a Pace/RPM or Resistance Level baseline, then challenge yourself to stay above it for 2 to 5 minute intervals, or only drop below it for one-minute intervals.
-Track your Personal Best! – Nothing is more motivating like achievement and accountability. Keep a record of how many calories burned, distance, pace, and resistance level for each cardio exercise and use them as baselines. You don’t always have to beat them, but I find a reminder of what I typically do keeps me honest on lazy days.
|Download the pdf here|