We have already seen why it is important to train the cardiovascular system like an athlete. Now let us take the next step and try to get into the ‘How’ part of it. After reading the earlier blog we don’t want you in a fix about how to get going with your cardio workouts. We wish that you nail every single cardio workout of yours with the approach and enthusiasm of an athlete.
Designing cardio workouts can be done in several ways, depending on your fitness goals, preferences, and available equipment. Here are some steps to consider:
Determine your fitness goals:
Decide what you want to achieve with your cardio workouts. Do you want to improve your endurance, lose weight, or increase your overall fitness level? If you do not have a specific goal, you can always take up your favourite sport at a recreational level and pursue it. This can help in giving a direction to your training. You will be able to plan and execute specific cardio workouts which help you strengthen your cardio system and will help you get better at your sport as well.
Choose your cardio exercise:
I have always been a strong advocate for pursuing a sport. If not a sport, you can pick a cardio exercise that you enjoy and that fits your fitness level and goals. Some popular exercises include running, cycling, swimming, rowing, and elliptical machines in the gymnasium.
Plan your workout duration:
Decide how long you want your workout to be. If you are a beginner, aim for 20-30 minutes of workout and gradually increase the duration as your fitness level improves.
Determine your workout intensity:
Choose a level of intensity that challenges you but doesn’t push you too hard. This can be done by monitoring your heart rate, perceived exertion level, or using a fitness tracker. If you are a beginner, it is advised that you always start your workouts at a low intensity. Low intensity exercise would be when you are able to talk to someone next to you comfortably. Moving forward as you get comfortable and feel that you can push more, you can up the intensity level.
Incorporate interval training:
Consider incorporating intervals into your cardio workout. This involves alternating between high-intensity bursts and lower-intensity recovery periods, which can help to improve your fitness level. Interval training should be performed by only those who have been exercising for a considerable period. It should not be included by beginners.
Include warm-up and cool-down:
Probably the most essential and ignored part of a workout is a good warm up and a good cool down. Warm-up before your workout to prepare your body and reduce the risk of injury. Cool-down after your workout to gradually lower your heart rate and stretch your muscles.
Mix it up:
To prevent boredom and plateauing, vary your cardio workouts by trying new exercises, changing the duration or intensity. While changing the type of activities, be mindful of starting the new activity at a lower intensity and not at the intensity at which you left the earlier activity.
Remember to consult with a fitness professional before starting a new workout program, especially if you have any medical conditions or concerns.
