Get the Most From Your Cardio Workout

Do you get bored during cardiovascular exercise? Ever start to feel like a hamster running in a wheel? If so, chances are you need to add a little spice to your workout. Here are some tips to rev up your cardio workout and get the results you desire.

Intervals
This is a great way to get your body working to its full potential. After your warmup period, try a short burst of cardio that gets you to an all-out exertion. For example, if you enjoy riding a stationary bike, try doing 5-10 minutes on a low resistance at around 60 RPM for a warmup. Then, increase your resistance, rev it up to 100 RPM and stay there for 30 seconds. Then, fall down to 80 RPM for the next 30 seconds, followed by another 30 seconds at 100 RPM. Sound simple enough? Truly it is! And it's fun too. Please note that the above example is meant for someone who is at a good fitness level. Be sure to adjust the RPM to your own level of fitness and work your way up. This can be used on a treadmill, elliptical, or any other piece of cardio equipment. You basically want to get a better workout in a shorter amount of time. Combining low impact cardio with bursts of high-intensity cardio will strengthen your cardiovascular system and have you burning loads of calories.

Circuits
Do you get bored just doing one exercise on one machine for an hour? Try circuit training. Combining resistance and aerobic activities into a single workout will have you building strength, burning calories and enjoying a variety of different moves. One example would be a set of each of the following: squats, kettle bell swings, push ups, burpees, pull ups, jump rope and crunches. After you have completed a set of each exercise, you will go back to the beginning and repeat. These can be adjusted to suit your own needs and areas you want to strengthen. So have fun with it!

Get Outdoors
Getting outside to exercise provides fresh air and scenery which should give you a natural boost to your workout. Hiking, jogging, bicycling, skating, skiing, climbing, kayaking, swimming, etc are all fantastic ways to get fit, stay fit and enjoy the great outdoors.

Try New Things
Tired of just running on a treadmill? Try the stationary bike, elliptical, stair climber or other cardio equipment your gym provides. Learning new equipment and working different muscle groups will keep variety in your workout. Look for classes in your area such as aerobics (regular or aquatic), kickboxing, zumba, etc to get you moving without the expensive equipment.

Keep moving, keep motivated and keep those workouts interesting!

Recipe of the Day:

Sweet and Smokey Turkey Chili


Ingredients:

• 1 small yellow onion, chopped
• 2 garlic cloves, minced
• 1 lb of lean ground turkey
• 1 can unsalted black beans
• 1 can fire-roasted crushed tomatoes
• 1 can fire-roasted diced tomatoes (drained)
• 1 1/2 tbsp chili powder
• 1 tbsp unsweetened cocoa powder
• 1 tsp brown sugar
• 1 tsp ground chipotle pepper
• 1 tbsp hot sauce
• Sea salt and ground black pepper, to taste
• Low-fat shredded cheese or a dollop of plain Greek yogurt (optional)

 Instructions:

1. Sauté onion and garlic in a skillet set on medium-high heat. Add turkey and beans and cook about 10 minutes.
2. Add remaining ingredients and bring to a boil, then reduce heat to low. Cover skillet with a lid and let simmer for 2 hours, stirring occasionally. Remove from heat, garnish, and serve.

Nutrients per serving:

 
Calories: 270, Total Fats: 2 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 55 mg, Sodium: 220 mg, Total Carbohydrates: 30 g, Dietary Fiber: 10 g, Sugars: 6 g, Protein: 35 g, Iron: 3 mg