Do you want to lose weight for good? Are you bored of the indoor cardio machines? When I was a kid, I loved to ride bikes. I’d ride from Atwater Village, a suburb of Los Angeles, and ride all the way to Chinatown, by myself. And I even raced bikes as a teen because it was so much fun. Well, after high school I weaned off of doing from doing many outdoor activities and started to do things more indoors. I was around 18 years old. I would do the lazy chair of all cardio machines, which was the recumbent bike.
I’m not saying machines mean cardio. You can do lots of cardio with body weight and interval training. It’s much easier to express cardio with machines since that’s how gyms sell their facility to potential members, “You’ll love the fat burning machine – the treadmill” for example.
There are some things you can do with machines that can make doing it more fun but I was truly uninspired.
This lead me in being more inactive with my already sedentary lifestyle.
I also started a family and just got unfocused (or distracted). My advice? Find out the activities you really love and start doing them. You might say that you don’t like cardio. Well then, do the ones you hate the least! As I told you earlier, I really enjoyed bike riding.
I put back the fun in my cardio routine and started appreciating the benefits of training altogether. Here are some strategies for you to get moving! We all want to do activities that burns calories, reduces body fat and strokes your metabolism. That’s what this section is all about. You can do these indoors and outdoors. I want you to burn calories even when you’re not exercising.
5 cardio varieties that you can switch around. By doing this will help you reduce injury from overlapping muscle usage often. Every time you pick up the pace, increase your intensity. Go by your perceived exertion.
On the intensity scale you want to be a number 3 (on a scale of 1-10) and on the high intensity, you want to be on a scale 7/8. Now I do at you to warm up and cool down for 5 minutes before ad after each cardio session.,Make both warm up and cool down an easy pace. Such as a 1-2 on the perceived intensity scale.
Let’s start with the simplest method of all, walking.
Outdoor walking.
You can walk If climate is a concern, you can walk inside a local mall.
Here’s what you do:
1: Walk at a moderate pace for 3 minutes. Use a normal stride with your arms swinging along side you.
2. Now power walking is when your taking shorter faster strides moving arms briskly to your side with your elbows bent, moving forward and backwards briskly.
You can focus landing on your heel and rolling with through the balls of your feet to your toes. Hips moving side to side.
3: I want you to repeat steps one and two for a total of 30 minutes.
When you’re power walking, I want you to go at a high perceived intensity.
An easy way to do that is, you want to use the talk/sing method.
You want you to be able to go “hard” enough to where you can talk next to ,the person next to you but you don’t feel like it.
Stay focused on your breathing and stride and form.
Walking on the treadmill.
Number 1: Walk at a moderate pace for 3 minutes.
Number 2: Pick up the pace for 1 minute and incline the ramp at 3%.
(By inclining the ramp by 3% your taking knee joint impact. It great to do if you’re concerned with knee impact)
You should be exert enough effort to hold a conversation.
3: Repeat number 1 & 2 for a total of 30 minutes.
Elliptical Trainer:
1. Use light resistance itch high ramp for 3 minutes.
2: Lower ramp and increase resistance at a perceived intensity of 7/8.
3: Repeat steps 1 & 2 for a total of 3 minutes.
Get the variety and fun back with your cardio. Keep sweating and remember to smile!
Glendale Personal Trainer, Author, Speaker and Consultant Adriel Yapana is author of the special report “7 Steps To Skinny Jeans.” To learn more about this special report and sign up for more successful fitness strategies like these, visit his website at http://adrielyapana.com
