"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
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Welcome to the first "WOW-WOW". This is the "Words of wisdom" - workout of the week. Don't be fooled by the name, it won't be a weekly post, just when I piece together an interesting workout, one I especially enjoy or just one I fancy sharing.
Today I had a day off so this in my head means "crank it up - you don't have to work afterward". So.. I did.
It was my day for shoulders and I was feeling a little lethargic and "under-cardioed" (I don't think that's a phrase?.. basically I felt lazy). So I went on down to the Gallery gym in Windsor and this is what went down. Try it if you like...
Warm up...
- 5 minutes steady rowing
- Rotator cuff/shoulder warm up (3 sets: 20,15,12 reps - see video below)
- 3 x 1 minute rounds of kettlebell swings varying between 2-hand and 1-hand swings and increasing the weight each minute
The rotator cuff exercises I use are like this dude but with bigger weights: http://www.youtube.com/watch?v=EhAPCPAskJU
Exercise one...(Increasing the weights for each set)
- 1 minute treadmill run
- Standing military press (15 reps)
30 SECOND REST
- 1 minute treadmill run
- Standing military press (12 reps)
30 SECOND REST
- 1 minute treadmill run
- Standing military press (10 reps)
Exercise 2...(Increasing the weights for each set)
- 30 seconds rowing
- Arnold press (20 reps)
30 SECONDS REST
- 45 seconds rowing
- Arnold press (15 reps)
30 SECONDS REST
- 60 seconds rowing
- Arnold press (12 reps)
Exercise 3...(using the same weights for each set)
- 90 seconds stepper machine/rolling stairs
- Front raise, lateral raise super-set (12 of each)
30 SECONDS REST
- 90 seconds stepper machine/rolling stairs
- Front raise, lateral raise super-set (12 of each)
30 SECONDS REST
- 90 seconds stepper machine/rolling stairs
- Front raise, lateral raise super-set (10 of each - I was puffing a bit by now)
Exercise 4...the "finisher"...
Shrugs(dumbell or barbell style)... tabata style. 4 minutes my hands won't forget any time soon!
(If you're not sure on what exactly "tabata" is, you can find an explanation in my previous blog post "HELP, I don't have time to train!")
After this workout I was pretty much dripping. My heart was working overtime towards the end of each set - vascular shunt at it's finest (look out for future posts on vascular shunt training). Blood was travelling to the legs, then not only to the upper body, but all the way above the heart and over head. (This kind of workout is not recommended for anyone elderly or with a heart conditions or weak heart of any kind!)
This is a great workout and a quick one too. Great calorie burning and a method which can be applied to most muscle groups or styles of workout.
There are just a few issues to consider before trying it.
Issues to consider...
- Don't do it if you're new to the gym - you'll feel sick for sure!
- Don't do it if, as mentioned above, you are elderly or with a heart condition or weak heart of any kind
- I personally wouldn't do it with a complete leg session. It works well with one or two exercises but ultimately the cardio will impact the performance of the legs and ultimately compromise the quality of the session
- Think about your gym layout and the time that you're going to try it. It won't work if you need to move miles between equipment
- Likewise, if it's busy and someone is likely to use the equipment as soon as you move off it, this won't work either. Probably not one to try at peak time
- Be kind. Adjust the weights etc for the next set, THEN take your 30 seconds rest - you've earned it! If this is new to you allow a little extra time to regain your breath
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