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Exercise

Let’s make cardio Unique

By February 18, 2018 No Comments


Run Forest Run
Hope you are having a great day; today we are going to look at some ways to make cardio a little bit more fun and effective. Running long distances on a treadmill or outside can be a boring and gruelling task, not many of us enjoy pounding it out on a treadmill or hitting the open road and running mile after mile. Studies have shown long distance running can also create a lot of oxidative stress which in turn leads to increased inflammation; running also takes a lot of technical skill to be able to do properly; the biomechanics of running are complex and if we do not run with proper technique; problems can occur such as knee problems, hip problems, lumbar issues and chronically tight hamstrings. By no means am i saying running is bad for you; it’s not, all i am saying is that running everyday can be hard on your body and if your running mechanics are off you can suffer some pretty serious injuries. for some tips on proper mechanics check this out

Functional Cardio
This is where functional cardio comes into play and can offer a great alternative to running. Functional cardio still gives you the cardiometabolic adaptations you are looking for while offering less stress on your joints and less oxidative damage.  Functional cardio also allows you to train multiple systems in the same workout; these workouts can incorporate aerobic work, anaerobic work, and short bouts of work at your anaerobic threshold.  Functional cardio can make cardiovascular training unique, fun and different each and every time. Below i will list some workouts you can add into your weekly routine. Cheers.


Workout 1
Exercise A: Medicine Ball slams 20 seconds slam a medicine ball on the ground as hard as you can
Exercise B: 5-10 Burpees depending on your fitness level.
Exercise C: Battle Ropes 10-30 seconds depending on your fitness level
Rest 1 minute between sets; active rest walk around; repeat circuit 5-10 times depending on fitness level.

Workout 2
Exercise A: sprinting; spring for 10-20 seconds all out
Exercise B: skipping 30-45 seconds
Exercise C: Medicine Ball wall pushes 10-20 seconds
Rest 1 minute between sets; active rest walk around; repeat circuit 5-10 times depending on fitness level

Workout 3
Exercise A:Shadow boxing or hitting the heavy bag 15-40 seconds
Exercise B: Medicine ball squat pop up into explosive jump repeat for 5-10 reps
Exercise C: farmer walks 50 meters with 15-20 seconds of battle ropes to finish
Rest 1 minute between sets; active rest walk around; repeat circuit 5-10 times depending on fitness level

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Lukas Burella

Author Lukas Burella

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