Up your fitness game: Here’s how to get more out of your cardio workout

  • AFP, New Delhi
  • Updated: Aug 21, 2016 16:37 IST
Young or old, cardiovascular health is vitally important to overall wellness. (Shutterstock)

To make your workout sessions more effective, trainers advise mixing up exercises every once in a while. A careful balance of strength training, cardio, muscle training and yoga can help you achieve complete fitness.

Here, celebrity trainer David Kirsch — responsible for the fitness of A-list models and actors such as Heidi Klum, Kate Upton and Anne Hathaway — shares tips on how to get the most out of your cardio workout.

Disconnect from phones, tablets, and television

Whether doing your five-minute circuit or 45 minutes on the treadmill or elliptical machine, visualise the calories burning, body fat melting, and muscles toning for maximum effect.

Change it up

Doing the same ‘45 minutes on the elliptical’ is neither productive nor interesting. Our bodies are very clever and need to be tricked by mixing up the routine a little.

One cardio prescription that has worked well for my clients is starting with 2,500 meters on the rowing machine, which should take you between 10 and 12 minutes.

Read: 4 ways to make the most of your workout plan

Follow this with a one-mile sprint on the treadmill at between 7.5 and 8.0 mph. Finish with 30 minutes on the elliptical machine. My new favorite is the Octane lateral, which really blasts your thighs and glutes. 

Focus on duration first, intensity second

I’m often asked the question about whether duration or intensity is more important. One of the common mistakes people make when starting a cardio program is going hard and short. Instead, build up stamina and muscle strength first, then up the intensity.

Don’t lose heart

Look, I’ll be the first to tell you that extended periods of time spent in the cardio room can be as stimulating as watching paint dry. But the reality is, there’s no getting around it. Young or old, cardiovascular health is vitally important to overall wellness.

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