Monday, May 21, 2018

How I Get My Cardio In

I grew up living a pretty active lifestyle. I started playing basketball in the second grade and ran cross country and track for seven years, so being active and fit is in my blood. Being a former cross country and track athlete, I still have a love for cardio, especially running. I love going out for a run and pushing my body to work as hard as it can. Incorporating cardio into your weekly workout schedule is important and will help maximize your results, so I'm sharing four ways I like to get my cardio in. 

1. Outside Run 
There are two different places I typically run at in Knoxville. I love going on at least one long run a week (if it fits into my schedule/weight training). I usually do at least three miles depending on how my body feels. There's nothing better than the feeling after a good run and the release of endorphins. I feel happier, healthier and just overall better after I go out and get my heart rate up. 

2. HIIT Workout 
HIIT stands for high-intensity interval training. This means pushing yourself as hard as you can for short periods of time. I usually add this in after a good lift. Here's two treadmill HIIT workouts I usually do: 

:30 at 8-10
:30 off 
repeat 10 times 

1 min at 7-8.5
3 min walk 
complete for 20-24 min

3. Bodyweight Cardio 
I like to add cardio in between sets when I'm working out to help burn more calories. Jump-squats, burpees, jumping jacks and high knees are some of my favorite ways to add cardio into weightlifting. 

4. Incline Treadmill 
My gym doesn't have a stair stepper (lame, right?) so I'll use the incline treadmill to get some extra cardio and leg work in. Raise the treadmill as high as it will go and bring your speed down to about 3-3.5. I'll usually incline walk for 1 minute, :30 side shuffles on both sides and walk backwards for :30, totaling my time to 20 minutes. This is one of my favorite treadmill workouts! 

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