Cardio training does not have to be boring, especially if you are being active seven days a week. Being active everyday helps to keep the body burning calories and toned. Working out doing cardio with intensity for five days and working at a lower intensity for the other two days of the week will help give the body rest and will fuel weight loss and maintenance.
Interval Training
Interval training is one of the most effective ways to burn calories and get into top shape. The American Council of Exercise explains that interval training uses both the aerobic and the anaerobic energy systems, which burns more energy than traditional cardio. Interval training uses short burst of hard effort followed by a recovery period. Begin with a five minute warm up jogging then complete intervals. Start with a 30 second sprint followed by a two minute recovery, repeating this interval eight times. Then increase your endurance and complete eight intervals of a 30 second sprint and a one minute recovery. Interval training can be done three days a week.
Pyramid Stairs
A pyramid workout will help to build muscular endurance in the glutes, hamstrings and quadriceps on a stairmaster. Stairmasters have the ability to get you to move faster by increasing the rotation of the stairs. A pyramid workout is about increasing the pace. Start climbing at a moderate to slow pace. Every minute, increase your speed one level higher. Once you reach your maximum speed, pyramid down and every minute slow your speed one level. Repeat the pyramid drill three times for a calorie blasting workout once a week.
Going the Distance
Running, walking, swimming, biking or even hiking for distance is another way to get a cardio workout. Go the distance and run for time. Set a goal of 45 minutes walking or running. Do not worry about your speed; instead focus on moving the entire duration, which will focus more on fat burning. According to the website Health Status, walking 45 minutes burns 263 calories, hiking burns 304, swimming burns 310 and biking and running burn over 500 calories.
Rest
Giving your body rest is important. Small activities like walking around the mall and gardening can count as moderate cardio activity. On your seventh day of cardio, don't focus on going for a run or hitting the gym. Instead lead your daily active life like walking around the mall or gardening because these light activities will still burn calories. In order for your body to properly recover you must take days of rest.
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