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 By: Alissa Carpio
Sure, you do cardio, right? Everybody who trains knows it's necessary to keep body fat levels low and show all those well-developed muscles from years of hard work pumping iron. Most of you will probably agree that cardio is also a pain in the butt, and if you didn't have to, you wouldn't waste another early morning sweating it out on the treadmill for a long, boring hour. If you're looking for some guidance or you simply want to revamp your program, read on to find out how you can maximize your cardio and get shredded quicker, easier, and without being so bored. First, let's explore the different types of cardio available, of which there are five. They include continuous training, interval training, fartlek training, super circuit training, and cross-training.
Taking a long jog on the treadmill at a pace of seven miles per hour continually would be an example of this style of training. It's safe and easy to pick-up, which makes it a great option for all levels of fitness.
  Click Image To Enlarge.Continuous Training Is A Great Option For All Levels Of Fitness.
This is a great option if you get bored easily and like to constantly change your intensity during your workouts. An example of this would be to run at 8 mph for 2 minutes and slowly jog at a 5 mph pace for 3 minutes of recovery.
An example of this would be three minutes on the elliptical trainer followed by one minute of squats, then three minutes on the treadmill followed by one minute of leg presses, etc.
The first would be to alternate equipment within the same cardio session, such as performing 10 minutes on the treadmill, 10 minutes on the stationery bike, and 10 minutes on the elliptical machine. The second option is to vary the equipment each day, using a different piece each every day of the week. The final choice is to periodize training based on the seasons. An example of this could be swimming in the summer, hiking and rock-climbing in the fall, skiing in the winter or running in the spring.
 Click Image To Enlarge.Cross-Training Involves Alternating Pieces Of Cardio Equipment Within Different Periods Of Time.
Aside from knowing the different types of cardio, you must also be aware of the frequency, duration, and intensity of training sessions. The American College of Sports Medicine recommends a minimum of 3 - 5 sessions per week for a period of 20 - 60 minutes, at 55/65% - 90% of your max heart rate. Obviously, this will differ from person to person. Off-season, most fitness and bodybuilding athletes perform 2 - 4 weekly sessions to maintain their weight while allowing the muscles to hypertrophy (growth). Pre-contest, those sessions can range from 7 -14 sessions per week of 45 - 60 minutes each, as needed for the individual athlete.
Vary your sessions by incorporating all of the five types of cardio into your weekly workouts. This will ensure continual progress and eliminate chances of burn-out. Another great option is to incorporate one day of fun cardio, such as your favorite sport, into your weekly program. This is also a great stress-reliever and gives you a chance to hang out with friends or family and have a good time. One question that I always get asked is, "What's the best type of cardio?", to which I always respond exactly the same. The "best" type is the one that you enjoy the most and that yields the most adherence. Anything that you don't really enjoy will result in mediocre efforts and mediocre results. Do something that's fun and you're more likely to try harder without feeling like you're working. Making Cardio Fun Articles: So now you know what type of cardio to do, when and how to do it, and to vary your program. But sometimes that just doesn't cut it, and you're still bored and still wishing you were in bed dreaming of Twinkies instead of trekking along on the treadmill. Well, don't fret, there's more help for you. One way to get motivated is to workout with your buddy. You have someone to talk to and push you through your workout. Also, you can try reading your favorite bodybuilding magazine or a good book. If your gym doesn't supply them, you can buy magazine holders from online fitness equipment stores. Before you know it, you're at the end of the chapter and the end of your cardio session.
 Click Image To Enlarge.One Way To Get Motivated Is To Workout With Your Buddy. Listening to pump-you-up music is another great way to get through the cardio. Many electronic equipment companies have come out with portable CD, MP3, and FM radio devices that are skip-proof and have handles and/or straps for ease and convenience during training.
Getting outdoors is another great motivational tool. Starting at the same sweaty bodies and training equipment in front of you for 60 minutes can get really boring, not to mention sucking in all that hot, stale air. Get outside and enjoy the cool fresh air, bright sunshine, and ever-changing scenery. You'll get through your workouts in no time flat. Now that you know the ins and outs of cardio training, you're ready to revamp your program and reach new heights in your training. I've given a sample weekly cardio split for you to try. You can use the program as is, or make changes as necessary based on your needs, goals, and desires. Remember there are many ways to have fun with your cardio besides the suggestions I've given.
Day 2: Long Slow Distance On Treadmill Day 3: Sport Day Day 4: Fartlek Training About The Author:
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1. Continuous Training
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