Cardio can either be your best friend or your worst enemy. It's the dreaded c word that my clients hate. And no, it's not the name of Cardi B's latest single.
Cardio might want to make you run a mile (no pun intended, get running!) but cardio exercise and training can be crucial to your weight loss journey, your fitness transformation and just your overall health.
This blog post I'll give you my best tips and tricks on how to make cardio fun and how to actually look forward to getting a sweat on! We will cover everything in the below:
Why cardio is so good for you
How to mix up your cardio routine
The benefits of teaming up with cardio
Cardio, short for cardiovascular activity is essentially an exercise that gets your blood bumping by increasing your heart rate. Anything that elevates your heart rate can be deemed as a cardio exercise.
There's countless reasons why cardio is so good for you. Here's just a handful of them which will make you want to ditch the sofa for a skipping rope.
Cardio improves your sleep
Endorphins are released when you take part in phyiscal exercise which give you more energy to last throughout the day. Cardio helps you fall asleep faster. I'd avoid doing high or rigorous exercise before bed as it can sometimes energise you too much that you'll struggle to go to sleep - so avoid any exercise two hours before bedtime if you can.
Cardio supports your mental health
As mentioned above, endorphins (known as the feel good factor!) are released. A single session of cardio or aerobic exercise can boost your mood significantly.
It is also a great escape from work life, so if you are having a stressful morning why not go for a walk outside on your lunch break? Had a hectic afternoon? Call a friend and go for a jog together after work. It will give you chance to get away from your busy diary and computer screen and you're allowing yourself to step away from stressful situations which will help your overall mental state.
Cardio Regulates your blood sugar
By being more active and implementing cardio such as swimming, walking, jogging etc can help help regulate insulin levels.
Cardio helps you achieve a healthy weight
There's a whole load of science to this, but I won't bore you with this part (just take my word for it!) but essentially cardio helps you burn more energy and more body fat. By adding some cardio into your weekly routine your helping shift any excess body fat and helping you achieve and maintain a healthy weight.
Mixing up your cardio routine
It can become quite boring and unmotivating when you're looking at a grey switched off treadmill. It's not the most inviting piece of equipment I must admit.
Try HIIT
If an uphill walk is more your thing than a 30 minute jog, then why not try intervals of 10 second hill sprints every 40 seconds? You may mind the interval training may go a little bit quicker than your usual 40 minute uphill walk.
HIIT doesn't have to be done on the treadmill or any machine at all in fact. There is a variety of HIIT classes to try at your gym or local studio - there's even some great videos on YouTube where you can just use bodyweight for some HIIT classes.
Walk your way through a Podcast
Listening to the same playlist again and again can also be de-motivating for when it's time to ramp up the cardio, so why not give a podcast a go?
There's a great selection of podcasts ranging from genres such as comedy, self-help and development, celebrity interviews and much more. Here's some of my go to podcasts for when I need to ramp up my cardio:
Off Menu with Ed Gamble and James Acaster - find out more about this hilarious podcast packed with A-list celebrity guests here
The Receipts Podcast - a great listen if you want all things real talk, advice and dilemmas, and to just feel like you've got 3 mates by your side.
Owning It is a great podcast to listen to if you suffer from anxiety or just want to understand what anxiety is about. You'll find yourself fascinated with coping mechanisms you'll want to do an extra few minutes on the treadmill just to finish off your episode. Find out more by click this link here.
Make your cardio sociable
Rather than heading to the pub or that cocktail bar with some old work friends, why not head for a walk? You can chat and socialise all while burning calories!
If it's a rainy day, then invite your friends to do a HIIT workout or a Zumba dance class on your TV. You'll find working out with others is much more fun and less daunting than going solo. I've got some great recommendations for some YouTube workouts here:
There are also a great variety of fitness classes and studios to try in person too. Some local communities and churches may have a fitness class every week so there may be a fun class for you and your friends to try right on your doorstep!
I would love to hear some of your tips and ticks on how to get more cardio into your routines. If you'd like to drop me a message then please send me one on Instagram @thecurvecoach or hit the button below!
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