10 Tips For A More Effective Cardiovascular Workout

As with anything, taking action is important. But when it comes to your diet and exercise programs, why not get all that you can from that action? Here are ten tips to help you get the most from your cardiovascular workouts.

1. Work as hard as you can for as long as youcan. The key word being “you“. Never do something because someone else tells you to do it. My clients all have permission to stop if they feel unsafe or uncomfortable doing something. While you must continually push yourself to progress, that doesn’t mean pushing yourself so hard that you become sick, supremely sore, or injured.

   With that said, don’t sell yourself short. If you’ve been working at the same intensity level for many weeks, months or even years, consider turning up the effort meter.

2. Exercise with purpose. Working out with a buddy can be very beneficial. Sometimes though, exercise time can turn into social time. Be careful to avoid being pulled from your purpose which is to get your heart rate up and burn some calories. If you find your partner unable to or unwilling to work at the proper level, it’s time to find a new workout partner.

3. Wear proper footwear. Walking and running (jogging) are the two activities where people severely underestimate the importance of proper footwear. Having the right shoes can prevent major injury and increase your comfort while exercising, which means you will be able to exercise longer or more often, which means you burn more calories.

   I’ve seen people walking or running in every sort of shoe imaginable. In this one area, don’t be cheap. When shopping for shoes, head for a specialized running store and stay away from big box or department stores. The box stores may carry great running shoes, but often the people working there are clueless about how to fit you with the proper shoe. Comparatively, the people at specialized stores often run or walk themselves and know receive better training on how to help you choose the right shoe.

   By the way, the best shoes for walking are often running shoes. They’re lighter, more breathable and have more cushioning than “walking” shoes.

4. Avoid eating too soon before or after your workout. The goal is to control the release of insulin and allow your body to access stored fat. Timing meals is much more important for cardio workouts than it is for strength training because of the fat-burning potential of cardio exercise.

   If you aren’t able to exercise first thing in the morning before eating breakfast, wait 2-3 hours after eating before doing your cardio workout. If you are doing a high intensity interval training (H.I.I.T.) workout, wait one hour after your workout before eating again to take advantage of the fact that your body will continue burning calories for hours after your high intensity workout.

5. Vary the type of exercise you do. Always doing the same type of activity can be boring and lead to repetitive stress injuries. Varying the types of exercise you do, keeps your body from adapting to any one particular movement. By mixing up your activities, you force your body to work just a little bit harder, resulting in more energy being expended.

6. Vary intensity levels. Every so often throughout your workout, don’t be afraid to turn up the intensity. Your body adapts very quickly to the demands you place on it. If you always walk or run or bike at the same pace, the time will come – and come quickly – when your body becomes efficient and the amount of fat you burn will begin to decrease.

7. Stay well hydrated. That’s a fancy way of saying…Drink lots of water. Drink before, during and after your workout. Your cells require water to function properly. Without adequate water, your performance will suffer. And…NO SPORTS DRINKS! They’re full of sugar and will greatly hinder your fat loss efforts.

8. Schedule your workouts into your day. If you just aren’t able to workout first thing in the morning, then it’s imperative that you schedule your workouts into your day. Before tomorrow begins, decide when you will workout and stick to that decision. Even better, put it right into your calendar.

9. Stretch after the workout. Imagine putting a rubber band in the freezer, then taking it out and trying to stretch it. It will snap almost immediately. Stretching before exercise,while your muscles are cold, is like pulling on a cold rubber band. Now imagine putting a rubber band in a bowl of warm water, then stretching it. Because it’s warm, the band stretches much more easily. Stretching after your workout ensures that your muscles are nice and warm.

10. Keep a log. Keeping a log helps you maintain balance in your workouts…keeps you moving forward and shows you how far you’ve come since beginning your workouts.

Reaching your fitness and weight loss goals requires action, yes. But taking effective action can help you reach your goals more quickly.

If you’d like to discover 7 ways to get more out of your weight loss program, take a moment right now to sign up for my new fat loss guide titled, Lose Fat Quick!.