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3 Surefire Cardio-Workout Boredom Busters


 Posted by Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness  0 Comment

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Mix it up with your cardio workouts.

I want to help you keep your cardio workout fun, effective and simple. So, here are three styles that will help you keep it interesting.

If plodding along on a piece of cardio equipment is not quite your idea of fun, don’t let that be the reason for skipping the most important part of your workout. There are several styles of cardio training that will have you looking forward to your next training session instead of sighing as you lace up your running shoes.

Why is cardio training important?

Cardiorespiratory fitness is basically a fancy term for the function of your heart and lungs being efficient at transferring oxygen to your muscles during movement. The energy systems of the body are complex and require different fuels for different processes. Your cardio system is a constant, as it’s vital to keeping you alive. And with something this important it makes sense to keep it running in tip-top condition.

Training your cardio system will make it more efficient and help you perform your daily tasks with ease. There are several important health benefits associated with training your cardiorespiratory system, but the main focus of cardio training is to effectively burn excess fuel. In this modern world of overeating and under-moving, who doesn’t want to burn through stored body fat? Regular cardio training will help you avoid becoming overweight, or lose excess weight you may already have stored.

How to beat cardio workout boredom

I often hear complaints that cardio training is boring and takes too much time, but gone are the days when getting on a treadmill for 60 minutes while reading a magazine is acceptable! Let me say it clearly: If you are able to read while training, you are not working hard enough. Put down the magazine and break up your cardio workout into more manageable—and fun—increments of time.

Looking for a cardio workout you can do right now? Try Samantha Clayton's 10 minute body blast

Looking for a cardio workout you can do right now? Try my 10 minute body blast!

My 3 favorite cardio styles

1. Circuit

Working out in a circuit is perfect for truly mixing up your moves and keeping it interesting. Pick a few of your favorite cardio moves, like walking, jogging, step-ups or jumping rope, etc., and spend 60 seconds doing each exercise before moving on to the next.

You can mix up the time increments and mix up the exercises to suit your mood and inclination. Just be sure that you try to accumulate at least 20-30 minutes of total movement time in order to get an effective cardio workout. Try changing up your moves and focusing on low impact/non jumping style movements at first, and then when you feel ready, progress to higher impact exercises.

2. Interval

Training doing intervals will stop you from getting bored, because you will have to keep changing the intensity of your movements. Working out at an intensity level of four or five out of ten and then switching to six or seven is a great way to start out. An example of an effective cardio interval session is to walk for a few minutes then jog for a few minutes and repeat.

There are several theories about how much time you should spend at each interval for best results, but if you are new to exercising then a simple 50:50 ratio is a great starting point.

3. Slow Progressive

Starting out your cardio workout at a very low intensity and gradually increasing the difficulty is effective, because it’s like slowly changing gears in a car. Your body is ready for the next level as you progress. Think of a gradual hill with a slow increase in gradient and difficulty and then a slow decrease back to your starting point. As you crest the metaphorical (or real) hill, you won’t be able to feel bored because your workout will be getting more intense with each step.

You can use this method best with running, cycling and using cardio equipment where you can control the speed and difficulty level.

***

Try all three cardio workout styles and decide which one works best for you. You don’t have to be consistent in the style you use, but you do need to consistently complete your cardio workouts for best results.

I hope you can find a style that works for you, or if you are happy with your current style, keep doing it.

Happiness and fun are the most important factors in being and staying active because when you’re happy, you’re more likely to stay motivated and achieve your desired results. Think how much more you can enjoy life with a trained and efficient heart.

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Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness
Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of exercise as part of a healthy, active life is understood by all. She also helps create, organize and promote employee fitness programs and activities as an integral part of the company’s corporate wellness program. A native of Liverpool, England, Samantha initially worked as a consultant for Herbalife for two years and led the Herbalife24-Fit program, the company’s first comprehensive fitness training program and DVD series. Before joining the corporate ranks, Samantha was a professional athlete. She represented Great Britain in the 2000 Sydney Olympics in both the 200m and the 4x100m relay events. Prior to the Olympics, she won two medals in the Olympic AAA trials – a silver medal for the 200m and a bronze for the 100m – as well as a silver medal in the 4x100m relay during the European Junior Championships in 1997. Her personal records include 11.40 seconds in the 100m and 23.02 seconds in the 200m. Samantha is a personal trainer and group exercise coach through the American Fitness and Aerobics Association (AFAA) and International Sport Science Association (ISSA).


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