5 Key Tips For Effective Cardio Workouts

Are you in a rut, not getting the gains in aerobic endurance fitness you are looking for? These tips can give you ideas of things to try.

  1. Switch machines—A thirty minute treadmill workout can be boring can’t it? Switch between the treadmill, rower, elliptical and stepper to keep it interesting. This also allows working of different muscle groups for a more rounded workout.
  2. Are you getting enough? The Word Health Organization recommends that adults should do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week. For real fitness gains you need to do more than this.
  3. Play with intensity—Rather than just a long run or cycle, boost the intensity and burn more fat with one-minute sprint/recover repeats (this is often called ‘interval training’). Also change the intensity of the sessions themselves. When you have completed your base phase, mix it up with the occasional high intensity session.
  4. Use heart rate intensity— design workouts that get your heart rate to specific heart rate ranges. A starting point is to use an estimate of your maximum heart rate (220-age) (even better if you can actually measure it), then go for a run keeping your heart rate within a certain percentage (e.g. 60-80%) of your maximum.
  5. Join a group—Sign up for an exercise group such as CrossFit, Spin, or Zumba - this may be just what you need to socialize and really enjoy getting fitter. Maybe you could try a new sport. Why not try a game of squash? Or rock climbing? Go wild and try new things all the time. Making the commitment to sign up can also help get you motivated to continue pushing yourself.
running the beep test togetherrunning together


Related Pages

Popular Content


Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

How to Cite