Cardio training tends to range from brisk walking to running, swimming, biking and even group exercise routines like aerobic classes or sticking on your favourite workout routine DVD with your friends.
Some of the quickest fat burning workouts include the following – running, kettlebells, cycling, rowing, swimming and jumping rope. Most cardio can be done with out an expensive gym pass or any special equipment but you may want to contact your local gym as they will more than likely have a range of cardio based work out classes provided by trained professionals. The benefit of this is that you feel part of a team and have support on hand should you need it. Classes work well as everyone tends to get involved and help each other out should they need that extra push to get them over the line.
The overall benefits from cardiovascular training include better lung capacity, stronger muscles and a tougher heart. This is turn works wonders for your sex life. Your heart pumps nutrient rich blood around your body, this can mean stronger erections. You will also be able to last longer and longer for those marathon sessions between the sheets. Improving your overall health will also help you live a more fulfilling and longer life. Better stamina levels and more concentration throughout the day are welcome side effects too.
So what kind of calories can we expect to burn on average?
Walking will burn around 300-400 calories
Running will burn around 600 calories
Swimming will burn around 600 calories
Cycling will burn around 600 calories
Rowing we burn around 840 calories
In order to succeed it’s about finding what best works for you, what is the end goal? What would you like from your routine? Doing cardio will work towards burning belly fat and improving your over all health. You’ll also feel more confident and look more attractive for any potential mate. Belly fat can be quite stubborn, read our fantastic article on how to blitz belly fat here.
What are your options?
Running is probably the most accessible route to an all round cardiovascular workout and it can be done pretty much anytime. Anywhere. No matter the weather, rain or shine you can stick your running shoes on and get down to action. One thing to consider doing is easing yourself in. Don’t overdo it on the first attempt. Pick a short scenic route, maybe around your favourite park or city. A top tip would be to create yourself a playlist so you can blast your favourite motivational tunes as you tread the tarmac, you’ll find your run passes in no time. Encourage friends to join you or even look into joining a running club, there will be a group that is accessible to all ages and all skill sets. Running with a group is not only an amazing way to keep fit but great for socialising too, you’ll meet like minded people and create your very own support network. Running is great for the lungs and also building a stronger healthier heart and of course these benefits will transfer over into the bedroom! Remember to warm up and warm down, take your time and build up your strength step by step. If you rush into things there is potential for injury which will set you back to square one before you have even got started. Don’t make excuses, get out and start enjoying yourself today. You’ll thank us for it in the future
Swimming is another great cardiovascular work out, however this is not for everyone. Those starting out on there fitness journey may not really feel like stripping down to their swimming costume straight away. Remember, most of the time these feelings are created in our heads, we all get self conscious at the best of times but the pros far outweigh the cons. Those people you think are looking at you probably aren’t, in fact they probably feel exactly the same way you do. Swimming is fantastic for overall health as you are working out the key areas of the body all at once and unlike running it doesn’t put as much strain on your ankle and knee joints. Swimming is extremely relaxing especially if you are lucky enough to have a pool with a sauna and steam room for recovery after your work out. Set small goals and tick them off as you achieve them. Speak to the instructors about tailoring a swim routine that works for you and meets your needs. There are also multiple keep fit classes that take place in the pool, using water for natural resistance is also a great way of building your cardiovascular health
On yer bike! Cycling can be a fantastic way of staying in shape and upping those cardio levels. Pick a short route to start off with and build up your stamina levels week by week, safety is extremely important so make sure you wear a helmet at all times in addition to lights if you fancy a late night ride. Great for lower body strength, if you feel the burn – you are doing it right! We wouldn’t advise riding your bike with headphones in so try and get yourself in a positive head space during your warm up routine.
Using a rowing machine in the gym is probably one of the best ways to smash in a cardio session – newer rowing machines come equipped with pre-programmed workout routines so you can get the best out of every session. You will max out those cardiovascular sessions in no time – try a tabata style rowing workout, with patience and a self-driven mentality you’ll be fitter in no time. As you build your stamina level you will notice a huge improvement in all aspects of your life, a fitter you, a more confident you, this is all achievable if you stick with it.
Here’s to health and happiness!