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And just like that, cardio is different again. It was upped a couple weeks ago and now it’s reduced. At least for now.
New cardio rotation
A variety of HIIT sessions starts my day three days a week. My apartment complex gym has a treadmill, bike and elliptical machine. I prefer to incorporate the treadmill as a part of my staple.
The treadmill can be your friend and partner in your cardio workouts. My current HIIT rotation is 20 sets of 30 X 30 seconds with a 5 minute warm-up and cooldown for fasted cardio. The 30 X 3o seconds includes an incline speed walk with either a jump rope or jumping jacks.
Let’s be honest, by round 10 I am wishing it is over. I could quit. Only I and my downloaded Tabata app would know. However, I have been pushing through until that clock reads 25 minutes. I hope to up the ante this week with some sprints on the treadmill this week. For those, I probably will stand on the side rails for the other 30 seconds.
In addition to the intervals, there is steady state cardio. Steady-state workouts are as simple as they come. Perform your activity at a steady, challenging-but-manageable pace (60 to 70 percent of maximal capacity) for 20 minutes or more, aiming for a heart rate of 120 to 150 beats per minute. Steady-state cardio is aerobic: It requires oxygen and is fueled mostly by stored fat.
One of my favorite ways to knock out steady cardio is lace up my sneaks and hit the pavement. It’s easy to rock out three miles or 30 minutes. However, I have been ordered to use the stairmill or stair master. Thank goodness for Netflix downloads.
Cardio is necessary for change.
I actually don’t mind cardio. I am not saying you have to do countless hours. I don’t even though some may call me a cardio bunny.
However, cardio is necessary if you want to see some changes. Let me lace up my sneakers and it’s all over with as far as I am concerned. I am not for 13 miles these days, but anything under 30 minutes and I have found a way to clear my head. Until I can get back to it on a regular basis, I will do what is necessary to return to the stage.
What are your favorite cardio exercises?