Gain resistance. Accumulate thousands of heartbeats. We are laying the foundations to face quality training with guarantees, much larger ‘crushing’ sessions. Also, lose weight, let go of the burden that the little quirks of daily life give us. That is what we pursue with the so-called cardiovascular activities.
Javier Reig, Adidas Runner Madrid coach, personal trainer, and director of Fitness & Coach is aware of the “many ways to perform cardiovascular work. Next, I propose the six most effective ones, where we will work all the muscles, we will improve the aerobic resistance and, in addition, we will have a good time:”
- Foot race
It is the main one, the number one par excellence since you can do it anywhere, at any time, with a training group, alone … Also, in cold places or when we are short, we can do it inside the gym, thanks to the treadmill. It is said that approximately your body weight is spent in calories per
It is a good alternative if you need to rest your legs or have an injury that does not allow you to perform an impact activity. With this work, you will develop the strength of your back, and you will also work the coordination of arms and legs.
If you have a training partner or just a bag in the gym, you can become fond of this sport that will bring out the best in you. With interval training, where we work for 2-3 minutes, we will see how demanding it can be.
- Jump rope
It is a material that you can take anywhere, making you increase the pulsations quickly. We recommend that you work as in boxing, at intervals of 3-5 minutes, since it is tough to maintain this activity for a long time.
If you have a bicycle or are enrolled in a gym, you can use cycling as a sport to develop your aerobic endurance. The probability of injury is very low, and you can also visit spectacular landscapes.
run in HIIT format
If you like to go for a run or run on the gym treadmill, go cycling, or any other cardio activity, an effective way to help you lose weight is to perform in HIIT format:
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To start, a warm-up for 10 minutes at a light intensity. Then do 30 seconds of high intensity. It would help if you felt that you were hyperventilating; that is, you need oxygen. Then do 1 minute of moderate or low intensity. Repeat this interval at least 5 or 6 times (30 seconds at high intensity and 1 minute at moderate low).
Running 20 minutes in this way, you start to burn fat earlier than if you do it continuously.
This exercise starts a large amount of muscle mass because it involves the legs, abdomen, arms, and back so that the cardiovascular work is high quickly.
Stand with your feet slightly apart. From this position, bring your hands to the ground. Once on the ground, bring your legs back until your body is parallel to the ground and you are in a plank or plank position. Drop your chest to the ground and then return to the starting position by doing a small jump to stand up.
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To perform the burpee in HIIT format and thus increase fat burning, you must do 15 repetitions quickly and without stopping in 1 minute.
The burpee mobilizes many muscles, which is why it involves tremendous cardiovascular work.
Once you have finished the 15 repetitions, the time you have left to complete the minute is when you can rest.
Repeat the series 5 or 6 times to practice 5 or 6 minutes of exercise. If you are a beginner, you will surely start with 5 or 10 repetitions, whatever you can, and every three days, you should increase until you reach 15.
It comes to be a jumping squat, and together with the burpee, it is one of the best cardio fat-burning exercises to practice at home or in the gym since doing it quickly and including jumping increases the heart rate a lot.
Stand with your legs shoulder-width apart. With your back straight, lower your buttocks back as if you would sit in an imaginary chair. The knees mustn't exceed the tips of the fingers. From this position, jump towards the ceiling and return to the 90º position (sitting in the imaginary chair).
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You can practice the squat jump 20 or 30 times very quickly, rest what you have left of the minute and repeat five times.
Another option is to do 4 or 5 sets of 45 seconds without stopping and 15 seconds rest. Remember that if you are a beginner, you will do fewer repetitions, and you will have to increase little by little.