FUN!.. Yet Cardio? F.Y.C

"But I hate cardio!" Said almost everyone at some point.


It's because these people are probably thinking specifically: "I hate the idea of jogging on a treadmill for 30 minutes with nothing else to look at but the mirror in front of me."


Well if that's the only cardiovascular work you do then no wonder you hate it! If you want to have some fun with cardio why not try some of these options below?


ROWING:
Idea 1: Break down your distance into high intensity intervals. Instead of rowing 2,000m or 3,000m why not set up to row 250m, rest for 30 secs and repeat 10 times. A tough, more engaging and high intensity 2,500m.


Idea 2: Row for repetitions. Perform 10-15 strong strokes, jump off the rowing machine and perform a compound movement such as 10 kettlebell swings or 10 dumbbell thrusters. Jump back on to the rowing machine and repeat. Keep going until your total distance reaches 2,000m. The harder you pull, the less rounds you need to do.


Idea 3: Row for calories. Set the monitor to read calories rowed. Row until you achieve 1 calorie. Reset the monitor, count to 5 and repeat for 2 calories. Reset, count to 5 and row for 3 calories etc. Keep going finishing on 10 or more calories.


TREAMILL:
Idea 1: Deadmills / manual sprints / skill mills. This is much more challenging and interesting way to use a treadmill. Even better: it's quick! Below is a "how to" video for deadmills. Why not try getting the treadmill up to top speed, sprint for a count of 5 then jumping to stand on the sides. Rest until the treadmill belt stops moving. Jump back on and repeat. Try this 5-10 times.
Deadmills: HOW TO 


Idea 2: Hill running intervals. Run for 15 secs, rest for 45 secs. Start on incline 5% and increase the incline by 1% each interval. Repeat for 10-15 mins or until you can't complete the 15 secs.


Idea 3: Get off your feet and use your hands. Try some treadmill crawls like these: Treadmill Agility Work


SPINNING / CYCLING:
Idea 1: Hills, Sprints, Rest, Repeat. Start with a heavy resistance to replicate a hill climb. Pedal standing out of the seat, against a slow, heavy resistance. Then reduce the resistance and pedal quickly for a 30 second sprint, then pedal very slowly for 30 seconds of recovery. Repeat for 10-15 rounds.


Idea 2: Spin and pump. Rest 2 x dumbells on the bike handlebars. Pedal quickly for 30 seconds, then, while keeping th epedals moving slowly, take the dumbells and perform 10 x dumbbell curls or 10 x shoulder presses. When the next minute comes around, repeat this until you have done 10 x 30 sec sprints, 50 x dumbbell curls and 50 x dumbbell shoulder presses.


Idea 3: Add in some powerful bursts. Break up a 15 minute bike session by throwing in some sprint intervals. Try sprinting with maximum effort between 25-30 secs of each minute and again from 55- the end of each minute. ie: 2 x 5 sec sprints per minute.


If you'd like some more ideas on creating fun and interesting training sessions have a look here: Workout Ideas 


Don't forget to follow me on Twitter - @ MichaelD_PT

Too Much of a Good Thing

The phrase "too much of a good thing" can be applied in some shape or form to lots of things (depending on your definition of "good").

 

Too much alcohol - makes you feel terrible, too much pudding - also makes you feel terrible, too many late nights and parties - terrible; and you can add to this list "exercise".

 

Wait - This is NOT an excuse to just do the odd bit of exercise and me saying "you don't want to do too much - it's bad for you." That's not what I'm saying at all.

 

I'm talking about issues caused by repetitive movements. Here are a few tips to make sure that you don't make exercise "a bad thing".

 

CARDIO KINGS:

1) Off ya bike!

Imagine in your head a perfect posture. Head upright, spine in a neutral position, hips below shoulders. Then imagine your position on a bike. Far from this perfect posture correct? I'm not saying "never cycle" but if you want to repeatedly compromise your bodies natural shape and form then cycle every day. If you DON'T, then get off of your bike and add variety to your cardio. Also add in corrective resistance work and mobility work between bike sessions.

2) Run on the other side of the road

Most roads are cambered so if you do a lot of road running try to run on different sides of the road in order to avoid repetitive strain issues from an unbalanced running style. It's as simple as that!

3) Add resistance

Making resistance work a part of your weekly gym schedule with have multiple benefits to aid your bodies recovery and general robustness: 1) You'll be stronger and more efficient when it comes to your cardio sessions, 2) You'll be stronger and more robust when it comes to injury avoidance, 3) You can un-do  some of the repetitive strains added to your body by countless hours of cardio. 4) You'll give your body a break from the usual cardio and offer it an alternative stimulus.

4) Find a kinder surface

If you're a regular runner then road running can be very unkind for your joints. try to add variety and find a kinder running surface such as an athletics track.

5) Run correctly

Most people think they can run because they can move at a walking pace and then do some movements that make them move a bit faster. There is in fact a lot more technique to running than many people understand. If you intend of running regularly you should seek the advice of an experienced running coach. Not only will this help you to avoid injuries but it should also make you more efficient. You wouldn't buy a car and just "give driving a go" as you'd probably damage it. So why would you take the same risks with your body; an object that can't be replaced when damaged?

 

GYM FOLK:

1) Pull more than you push

Most things we as humans do are in front of us and require us to hold our arms in front to do so; driving, eating, typing etc. This often causes a shortness in the anterior muscles (front side of the body) causing a rounding of the shoulders and neck. Try to un-do the everyday tensions by focusing on "pulling" work in the gym far more than you do "pushing" work. For people that perform push ups and sit ups every morning.. stop it!

2) Move freely

It's important that you allow the body to move as it's designed to. Try to include a variety of movements in all sessions. As well as your standard push and pull work make sure that you rotate, hinge, lunge and crawl or climb. Don't be limited by resistance machines and conventional exercises, use your own body, move naturally and incorporate elements of play into your exercise regime.

3) Don't train the same muscle groups consistently without sufficient rest

By not allowing sufficient rest for muscles your body will not be able to repair, adapt and grow. If you have a set gym routine that you cover every time you're in there then this needs adjusting. If you're not sure how to do this then see a professionals help and ask them to design your gym programmes in 6-8 week blocks and then re-visit them for a new set,

4) Train the body equally

Most people (males especially) like to train what they can see. Usually their chest, abdominal area and biceps are the main focus week-on-week. Training with this as your sole focus not only leaves the symmetry of your body all out of whack, but also causes additional strain for areas of the body that are weaker and are forced to operate in an alternative, incorrect way in order to compensate for the weakness. For example, neglecting your legs and glute muscles may lead to back pains due to a weakness in that area.

5) Train limbs individually

It can be tempting to stick with resistance machines or barbell work for the majority of your resistance work. However, often these exercises to do not highlight areas of weakness or imbalance in terms of strength or range of movement. It can be hard to definitively say where the majority of the effort is coming from. For these reasons it's important to regularly train single limbs, uncover areas of weakness and imbalance between the left and right side of your body and then address these issues.

 

EVERYONE:

Foam roll and stretch

Everyone (in my opinion) should foam roll and stretch regularly. Even if you're not a regular exerciser you need to undo the unnatural confinements, positions and strains that your lifestyle imposes on you. We're not designed to be sedentary; we should move be mobile and be free. Help your body out and give back regularly.

 

Ultimately, it's about finding a good balance that suits both your lifestyle and your own personal rate of recovery. Listen to your body, think prevention rather than cure when it comes to injury and recovery, don't put all of your eggs in one basket and don't have "too much of a good thing."

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