Having been a seasoned certified personal trainer in the Los Angeles area for some time, I often have the opportunity to talk with people about their likes and dislikes, the pros and cons in regard to fitness programs. I’ve always considered these conversations to be very valuable feedback and over the years, it’s become an endless personal research project for me. I listen intently, then process the information I am given and use it daily to become a better, more aware personal trainer for myself and my cherished clients. As a result of countless conversations with people both in and outside of the gym, males and females of all ages and fitness levels, the one thing that always seems to come up in conversation is the fact that most people really seem to struggle with their cardio workouts. Staying motivated, engaged and reaching plateaus being the most key issues.
Unlike a basic weight-training program, a sound cardio program is best done almost every day. My recommendation to most clients is to participate in a quality aerobic activity 4-5 days a week, for a minimum of 35 minutes per session. People have to realize that a cardio conditioning-program is something we all “have to” carry out with vigilance, because the health benefits, both physical and mental are enormous! Our lives truly depend on it.
I think the biggest problem most people have regarding a cardio workout is simply boredom. At the gym, I often see that the majority of people are creatures of habit and do the same aerobic workout day in and day out. It’s no wonder that most of these people are bored out of their minds, dread their cardio workout and lack motivation and drive. Not only is this practice bad for their mental state, doing the same workout, at the same intensity level and the same time duration over and over again will put you in a serious fitness rut (physically and mentally). This practice will also greatly inhibit any real fitness gains and in addition, may increase the risk of possible injury down the road.
To achieve fitness gains the body must continuously be tricked or fooled by changing or mixing things up in your workout. You have to keep the body guessing at all times. You can never let the body get too comfortable; it needs to be shocked and surprised.
In a gym workout, you can simply and very effectively shake things up by performing a different type of exercise. For example, one day take an aggressive spin on a lifecycle bike, the next a run or power-walk on a treadmill, the following day a strong stair climber session and so on. Today, alternating pieces of workout equipment is a snap in most fitness clubs. There are so many cool options available to us. (Keep in mind that you can also mix things up weekly. One week use the treadmill for your cardio sessions, the next week the bike etc). This type of training method is not only fun and keeps your mind engaged it also gives you an opportunity to rest and use different muscle groups which will help prevent sprains and over-use injuries. Doing the “same old-same old” is never fun.
You can also mix things up by changing the duration, or time you exercise. One day do a more basic 35-minute cardio workout, the next day really challenge yourself and do a 50-60 minute cardio workout. Challenge is a good thing (always do it safely, it’s a huge benefit to have a personal trainer to work with); you will find the benefits will be more then just physical but mental as well. Reaching goals or completing a challenge, in this case – a tough workout, has many positive mental effects. The sense of accomplishment is great, be it in the boardroom, at home, the athletic field or gym.
Another way to mix things up is to change or alter your workout intensity. You can increase the level of intensity for the entire length of your cardio workout session from day to day (one day hard, two days normal, one day hard, etc.) or use a method used by many athletes called interval training. I often refer to this training method as “adding a cardio blast to your workout.” To explain this, I will reference a treadmill and power walking. To boost the workout intensity, you can either increase your speed or pace (in regards to walking) or you can increase the treadmills incline. These two methods are effective means of increasing your workout intensity. You can use one or the other, or even both depending on your current fitness level and goals. So walk for ten minutes, then increase the incline for five minutes, lower it for five minutes and increase the speed for five minutes and so on. As you can see there are endless combinations available, just don’t stay at the same pace (speed) or incline for the entire workout. Break things up and don’t be afraid to push yourself; breathe hard and break out into a good sweat (you will feel so good when you’ve completed your workout). (Providing that you do not have any health limitations or concerns. One should always consult the advice of their medical provider before starting a new workout program). Monitor your heart rate if the machine you are using is equipped or buy yourself a more accurate heart-rate monitor; watch the rise and fall of your heart rate as you increase and decrease the intensity. You will see your recovery heart rate change (the rate will lower faster after max effort) and as you get in better shape you will notice that at max effort (high intensity), your heart rate is now beating slower.
Listening to music is also a great way to keep you from falling into a cardio workout funk. Something up-beat with a driving groove will keep you happy and moving for sure. My personal gym iPod is loaded with a variety of fitness inspiring grooves, from old school funk and disco, to rock, hip-hop and club music. It’s best to have something to fit your every mood. Again, helping to mix things up.
A serious word of advice from a personal trainer: definitely leave the magazines, books, scripts (if you live in the City of Angels), cell phones, PDA’s, etc. at home or in your locker. Bottom line is, if you can use any of the above while doing your cardio workout, you are wasting your time at the gym and certainly not working hard enough. Unfortunately, the only person you are fooling is yourself. Your time is valuable, so if you are going to make the effort to go to the gym, use your time wisely. Why not make the most of it? Don’t cheat yourself.
Another way to get you out of a cardio fitness funk is as simple as buying yourself something new. Be it a new workout outfit or a new pair of running shoes, it’s amazing the strong psychological effects something so simple has. At the risk of sounding vain, if you look good, you feel good and if you feel good, you will get the most out of your workout.
So get up, get out and get moving! Start experiencing the benefits of good health, which is without doubt, the greatest gift we are given in life. It’s never too late and there is really no excuse not to make positive changes in your life.
Markus B. is the Co-Founder of The Fitness Underground-Los Angeles. He has drawn off his years of experience as a Certified Personal Trainer, A Professional Athlete and an accomplished Martial Artist to help create with his partner Texas (an elite Yoga Instructor & Certified Personal Trainer) a “New and Innovative” approach to Health, Fitness and Well Being that not only Enhances the Body but also Enriches the Mind. With an increasing following in the Los Angeles area his powerful message of Good Health, Clean Living and the importance of Exercise, Markus is changing people’s lives. Helping people achieve and experience “enlightenment” of good health and a higher level of fitness. Fitness and Well-Being is his passion, his life’s work and his personal goal of educating people about this “new way” of living, is one that he takes very seriously.
His belief is that health, fitness and well-being is the greatest gift we are given in life. It’s a supreme gift that we should always be mindful of, be grateful for and never take for granted. Markus is often heard saying that having the opportunity to help people make important changes in their lives, and in some cases “life saving” changes is an awesome feeling as well as extremely rewarding. Come join Markus and experience the difference first hand. Start enjoying and living a healthier, happier and more active life. Life is too short not to listen to his message!
