For anyone who isn’t really into cardio training, it can be hard to become consistent with. Even if you’ve been on holiday and you’re ready to tackle the gym, the first run can be a tough one. It only takes a few bad cardio sessions before you want to avoid it completely, which only makes your fitness worst. There are several ways to avoid disappointment whilst training your cardiovascular system, whether you’re losing weight, training for an event or just increasing your health and wellbeing here are the best ways to improve your approach to cardio training.
Plan Your Workout
Having goals in the gym is important for your improvement, everyone needs something to strive for, whether it’s a long-term goal or just a distance goal for your current session. Having a target always helps with motivation and gives you an edge to complete it, if you run till your tired, you can just stop whenever is convenient and it offers no extra push. Setting weight and distance targets are the best ways to keep track of your progression.
Diet and Clothing
Planning also includes your diet and clothing, eating the right food before and after training can improve your times and how you feel during a run, carbs are good before a run but be sure to have at least 30 minutes before you begin, so your food can settle. Fitness clothing is also an important part of a workout, because of activewear technology, clothing can improve a workout. Leggings, for example, can offer compression panels to help support muscles and reduce fatigue after. Trainers also play a big part of a cardio session, comfort and support are key to having a good run and lowering the chances of soreness after. If it means you feel better the day after it’s worth investing some money in good running shoes.
Warm up and Cooldown
If you find some muscle groups are aching early into a workout, you might not have warmed up correctly. it’s worth considering different stretches you can perform a work out with help the overall workout, but not forgetting to cooldown is also worth remembering. Lowering your pace rather completely stopping is always better for your body’s recovery and reduces the chance of cramp. Stretching your muscles out after tells them you’re coming to the end of the workout, statistically, people are more likely to get injured and wake up sore if they don’t prepare for a workout correctly.
Sprint Training or Steady-State
Depending on your overall goal, there are different types of training to improve your fitness in different ways. If you’re looking to compete in a long-distance run, then steady-state training is the right option. Running at a constant speed and only lowering or increasing slightly will be best to prepare you for the race. The constancy of distance running will train your body to be prepared for the big event and your muscles will be ready to take on the full track, 3-6 months of training is most common depending on the distance you’re aiming for. If you’re wanting to lose weight and gain muscle, sprint training can make a big impact. Also, known for being part of HIIT training, doing short intense sprints with a break between heightens your metabolism to burn more fat and stress muscles out for improved growth.
Mix it Up
Improving your cardio and fitness isn’t just about running, although running has the most beneficial impacts it can also fatigue the body easier. Using the cross trainer is a low impact cardio workout, that gives you a tough workout with reduced stress to the body and muscles. Using different leg machines will also improve your cardio system over time. Steppers, for example, intensely work the legs which improve the ease of runs. It all comes back to planning though, if you’re going to do an intense leg workout, put a rest day in-between workouts to help with recovery.
Everyone has bad days, a substandard performance can happen to the best of us, staying positive is key to trying again another day. Whether you didn’t finish in the time or felt too exhausted to try, giving yourself a short break between training can work wonders for the body. Consistency is key to cardio training if you keep trying to hit your goal and trying your best to, over time you will achieve it.
About the Author:
Richard Meadow is a freelance writer that has a focus on fitness and wellbeing. He enjoys researching and writing about health/ sports and how they can benefit everyone in day to day life. Follow him on: Twitter @meadow_richard