As the weather changes and the days become longer, most people begin to bring their workouts back outside. During the winter time some people put their cardio exercises to the side because of the weather. It’s also hard if you don’t have access to any cardio equipment, you don’t enjoy going out in the cold or you haven’t participated in an online class. However, based on your exercise routine there is still a way to build your cardio fitness! The guide below will give you some tips to help improve your cardio fitness based on what kind of workout routines fits you.
Walkers
Instead of taking a leisure stroll, walk with a purpose. Start by at least walking at a pace of 3.5 mph. This will help elevate your heart rate. If this pace is too fast do practice doing intervals. Push your pace for one minute, and then dial it back to a more leisurely walk for the next minute. Try to walk at least 3 days a week for 30 minutes. As you progress you can add hills to your path.
Cyclists
Keep your rides quick and interesting—whether you’re out on the road or on a stationary bike. Try practicing intervals as you ride. The more resistance you add, the more of challenge you are getting in the workout.
Runners
Play with your speed. If you are looking to run for distance, time or even both you can try to shift your speed and intensity at slightly random intervals during your run
Strength Trainers
Perform circuits that engage various muscle groups to keep your heart rate elevated. Alternating exercises that work different muscles allows you to rest the one’s you’ve just worked while you continue to move. Participating in HIIT, Cardio, Strength Circuit, and Triple Threat are good examples of classes that can help improve endurance.
Yoga
Look for a Vinyasa, Power, or “Flow” class. You’ll consistently move with your breath, which helps keep your heart rate elevated.
As we transition to Spring take a step to improve your cardio fitness. If you have any more questions on how to build your cardio please reach out to one of the team leaders at JOHO Fitness.
–Olivia Callan
Health Fitness Specialist