Your listening to the evolution personal training podcast episode number 2.
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Welcome to the pte podcast, I’m your host Ryan Dobbs and I am here to help you evolve your fitness through trainer tips, workout advice, healthy recipes , and all things fitness. In today’s episode we’re going to discuss the most beneficial cardio options this is very important to maximize your time and effort to bring the most dramatic hours possible in the shortest amount of time.
Thequestion that I get asked about is “What cardio you should be doing in addition to bootcamp?” Guys to be real honest, there’s no magic answer to this question. But what I did today is give you my breakdown on some of the most effective cardio options out there and in which particular machine or style of cardio you should be doing to maximize your results.
We’re going to start by talking about three different options that you can do to spruce up your cardio a little bit and really get the most bang for your buck. The first one that wouldn’t do is long cardio and I’ll be were honest this is not my favorite. This is something that I would do for people who have to be on TV or need to be in a certain size or look where they have all day and really don’t have any time constraints with this. What it normally takes at least an hour to an hour and a half is usually a moderate pace with a moderate incline. And really just sit on the treadmill. I usually do this on a treadmill not so much on a bike or an elliptical because your feet will eventually fall off if you sit on the bike for too long. The treadmill is kind of the way of the world and we are professional walkers. It does give us a little bit of variety with incline but it’s all about burning consisting calories long term.
Your next option is that the intervals. Probably one of my more favorite ways of going about things. This is smarter not harder. With intervals, this can be done either indoor or outdoor and really on any particular type of equipment that you want to do it on. What I like to do on mine I do mine on the elliptical. I go five minutes forward in the one minute sprint backwards. Some people do one minute hard and one minute easy. 30 seconds on 30 seconds off. You can be as creative as you want to style and how long and how hard you go. With the point of an interval training workout is to maximize your heart rate and then let it slow that down in short interval verse this challenges your metabolism and get your body working overdrive burning twice as many calories in a shorter amount of time.
The last optional talk about today is hill training. Again can be done indoor outdoor depending on your fitness level. I like to do mine on a treadmill indoors where I can monitor exactly how long I’ve been going in a particular case in a particular height. I like to do that 30 minute hill. What I do is I started treadmill at 3.0mph for speed I go for 30 minutes in each minute I go up 1.0 incline I don’t hold on to the top and all were to decide to make sure that you just might be hard up that hill. I get all the way up to 15 for one minute and then I start working my way back down 1.0 incline at a time all the way back down to zero. And right at 30 minutes. If you’re looking for just a little bit of variety in your cardio that 30 minute hill is my favorite way to go. It is not easy. For somebody my size about 750 calories in about 30 minutes and that’s giving that you don’t hold on and you’re not cheating by holding on the top and looking around like this is no big deal. Your have to work hard in your cardio just like your workouts and training programs every time.
Everytime we have a discussion like this somebody out there says what about the bike, I like to ride my bike. And what about the elliptical my knees hurt so I do that. As there’re so many different ways of going about cardio exercise there is no limiting factor in it. Just your creativity. I like to rollerblade around Lake Hefner but no one wants every go with me. Amanda did it once and I had to pull her halfway. It is just about what your conditioned too in what’s proper for your fitness level.
I’m not opposed to all you crazy people who like to get out there and run just try not to do in the dead hot of the day when its 150 degrees outside and deplete your body into nothing. If you’re going outdoor running and you get to a track, that’s my best option for you. If not I particular like to run on the grass on the side just a little bit easier on your body that impacted you get. When you run it is actually three times your body weight coming down each leg each step. Think about how many squats Imake you guys did and how it would feel to thousands and thousands. That’s what you do when you take those steps which you can see how much more joint impact that is and how the longevity of that is a lot shorter than doing some of the other cardio activities.
The treadmill and the elliptical are in most gyms everywhere you go. The Precor elliptical that I have is of course the favorite to me and Amanda and everybody that comes in our place. There several different types out there. I like the ones with the cross ramp because you can do a little bit interval training on it you could do little hill training on it. That’s why we bought that particular model.
As far as the bike still I’d really like to see everybody out there that works with us on a stationary bike. If you can guys that recumbent bike is for people that have knee injuries or doing recovery. It is not for the everyday people that are coming to boot camp he can push himself and are capable. I know Randy and Anne like to go and ride a bikes around Lake Hefner. That’s awesome. There’s a lot of people out there that are really competitive and something tells me that they might just be the two people.
It is really about pushing yourself regardless of which way you go about it. I have no problems with you guys going out and doing a little bit extra but I want you to take care of your body. When you can if it’s easier for you to make it to boot camp and not have to think about what goes on and get your butt kicked and even burn that the thousand calories or whatever it is, then come in and join us for one more. If you’re adding some cardio to your day of work to your workouts I’d like to see you start small and stay consistent with your regular workouts and not sacrifice your body for soreness by adding a little bit of treadmill or a little but of elliptical. As far as those nagging little things and injuried things make sure that you’re really taking care of yourself and keep me in the know. Something like that happens every now and then guys where somebody just gets a little bit too feisty out there and overdoes it or it was a little bit harder than they thought. Amanda went and tried to run today and just couldn’t because it was too hot outside. She had walked it. She still came and sweat through her shirt and it was crazy but it is also hundred and six heat index outside as we tape this right now.
Just remember that their account the different options out there. I didn’t talk at all today about the fact you can go downtown and rent a kayak on the Oklahoma River for $10 an hour. We didn’t talk at all about the different types of stair climbers and other types of machines that are out there. The reason why I’m talking about when I talk to that is because it’s convenient and it’s available to you every time you come into the gym. Of course it’s first come first serve and not everyone can be right on there but remember that this is all coming from the guy who put your workouts together and knows what could happen to you the rest of the week. It’s important to me that you guys are taken care of and that you get everything you want out of your sessions and out of your workouts and sometimes a little bit extra cardio is the best thing that you can give yourself. Guys remember to work smarter not harder it would be easier for you to monitor your food that much more than you put your body through hell over the next couple weeks trying to run and burn those calories off, work smarter not harder. To say that over and over again but that is the easiest way to see long-term success and fitness. Don’t burn yourself out. Just work hard, do your best and keep me in the loop and let me know what I can do for you and make things easier.
Thank you for listening torture if you haven’t already signed up for free e-mail newsletter go to personaltrainingevolution.com and type in your name and e-mail to get all of our automatic updates its tools and tricks as soon as they become available. This is Ryan Dobbs and thank you for making fitness your lifestyle with Evolution Personal Training
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