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Cardio Workouts To Get Your Blood Pumping



Cardiovascular training takes any form of exercise that increases your heart rate in order to improve your body's ability to use oxygen.

The most common forms of cardio are low-intensity steady-state (LISS) and high-intensity interval training (HIIT). LISS involves about 45-60% of your maximum heart rate.

HIIT, on the other hand, means cardiovascular exercise that involves stages of maximum effort

What Are The Benefits Of Cardio?

The benefits of cardiovascular training are significant.

It also helps you boost your work capacity – a foundation of general fitness on which your more specific fitness goals can be built. Whether you're an aspiring bodybuilder, a casual football or a rugby player, or just someone who trains for fun, being able to do a great deal of work.

VO2 max (the maximum amount of oxygen your body can use in one minute of exercise, per kilo of bodyweight). When your fitness levels improve, so does your VO2 max, meaning you can exercise with a much greater intensity.

How Much Cardio Should You Do?

Experts recommend that most people perform cardiovascular training three to five times a week, 65-85%

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5-Minute Cardio Workouts For The Home And Gym

"A simple HIIT workout is the best thing to do if you have a small amount says Jason Bristow, master trainer and group exercise manager at Virgin Active Mayfair.

To help you get started with HIIT, Bristow has two five-exercise workouts you can try , Dumbbells so you can do it at home if you have a pair.

For both sessions, each exercise for 20 seconds, rest for ten seconds and then go on to the next one. Repeat all five moves for six rounds for a 15-minute workout that's sure to get the heart pumping.

Home Workout

Jumping jack

Time 20sec Rest 10sec

From standing, jumping into the air, raising your hands above your head and landing in a wide stance.

Squat

Time 20sec Rest 10sec

Booth with your feet hip-width apart.

Press-up

Time 20sec Rest 10sec

Getting into a press-up position with your hands under your shoulders. High

Time 20sec Rest 10sec

Run on the spot bringing your knees up towards your chest.

Burpee

Time 20sec Rest 10sec

From standing, squat down and place your hands by your feet, jump your legs back so you end in a press-up position.

"The burpee is one of the best exercises you can do," says Bristow.

Gym Workout

Dumbbell Squat

Time 20sec Rest 10sec

"It fires up every muscle in sync and makes your body chow down on the calories." ] Dumbbell overhead press

Time 20sec Rest 10sec

Holding a pair of dumbbells by their shoulders with their palms facing you, and their elbows out to the sides and at 90 °.

Dumbbell lung

Time 20sec Rest 10sec

Holding the dumbbells by your side, take a big step forwards with your right foot and lower until both your knees are bent at 90 °.

Dumbbell bent-over row

Time 20sec Rest 10sec

Holding a dumbbell in each hand, bending at your waist and leaning over your torso is almost parallel to the ground, keeping your back straight. Let your arms hang down towards the floor. Lifting your dumbbells up to your chest at the same time, keeping your elbows close to your sides.

Burpee

Time 20sec Rest 10sec

If you want to extra challenge, perform the burpees holding dumbbells.

Six Quick Cardio Workouts

Forget the hour-long grind. Here's how to make more efficient and more fun.

1. Step up to stair runs

Office block, train station or town center – it does not really matter. "Warm up with some walking and bounds to the quads and glutes firing," says coach Mark Briant. "Then complete the run, sprinting up and walking down to recover. For added intensity try and take two steps at a time. "

Why it works Even the sternest hill will not match the incline on a set of stairs: you'll accelerate your heart rate in seconds , improving VO2 max.

2. Go to the bar

"To combine strength with cardio, do barbell complexes," says Briant. "Try one power clean, two front squats and three push presses – all without resting or putting down the bar. Rest for 90 seconds, then repeat four times.

Why it works A complex wants to lose every muscle in your body, making oxygen intake – rather than muscular fatigue – the limiting factor. Plus you'll get better at every movement.

3. Paddle to the metal

Instead of doing long, steady rowing sessions, switch to intervals. "A good way to pace for a consistent 500m split time," says Briant. "Complete eight sets of 250m rowing sprints, with an equal work to rest ratio, aiming for a 500m split of 1min 45sec or below."

Why The rower is equally taxing on your lower and upper body – and if you keep your strokes-per-minute rate low, it'll give you an upper back workout as well as your testing.

4. Invert your Tabatas

Tabatas are the quintessential high-intensity intervals: 20 seconds 'work, ten seconds' rest, repeated eight times. For ultra-high intensity, flip the script: 20 seconds of rest. Save it for the toughest exercises, such as battle ropes.

Why it works "With HIIT the key is to keep the intensity high every interval," says Briant. In traditional Tabatas, it's tempting to slow down for the last couple of time – here, you can go blast throughout.

5. Revisit the classics

"Burpees are great in a HIIT workout because you're using your whole body," says HIIT instructor Jamie Ray. The downside? They're not really hard, so you'll want to be creative. Do one, rest for 10 seconds, then do two and rest for 20, all the way to ten, then back down. That's 100.

Why it works In scientific tests, each bodyweight move for post-exercise oxygen consumption, making them ideal for fat loss as well as cardio.

6. Slam the pedals

"When you're on the Wattbike, try using a higher resistance at an explosive pace at 30-second intervals," says Ray.

Why it works Regular bouts of high-intensity cycling can increase VO2 max as well as stroke volume (the amount of blood pumped by each heartbeat). They can reduce blood lactate levels while improving muscular efficiency. Rotate them in with their other moves.

Keep scrolling down the page for even more cardio workouts


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