6 apocalyptic cardio workouts for Fallout fans

Have you ever wondered if you can survive if the end of the world suddenly comes? If the zombie epidemic from the popular TV series suddenly becomes a reality or you have to look for your Shelter, as the main character of the Fallout game did? If you want to test your strength, choose any workout from the six suggested - and more!

What physical skills, other than marksmanship, can save your life? Running and cycling. Exhausting races over very long distances. Climbing endless stairs, fast sprint, turning into a jog. What if you have to move from city A to city B on foot? Your legs should be strong, and you should be incredibly tough. If you are lucky enough to find a bike, it will be easier, but not much.

In Fallout, your hero can recover from the last save point and continue the mission. You will not have this opportunity, so you have to work hard!

Workout number 1. Working on endurance

1st week: Walk 30 minutes 3-5 times a week.

2nd week: Walk 30 minutes at a brisk pace 3-5 times a week.

3rd week: Walk 45 minutes at a brisk pace 3-5 times a week.

4th week: jogging twice a week and walking 45 minutes 2 times a week.

5th week: jog for 30 minutes 3-5 times a week.

Week 6: Jog 45 minutes 3-5 times a week.

7th week: 20 minutes of running at an average pace 3 times a week, 45 minutes of walking at a brisk pace once a week.

8th week: Run 30 minutes at an average pace 3-5 times a week.

Week 9: Run 45 minutes at an average pace 3-5 times a week.

The ideal execution option is outdoor. You should get used to the area around you and study it well. Skipping training due to weather is not allowed.

A zombie won't care if it's raining outside or if you have a running jacket suitable for the weather.

For a better fit, you can use the running application Zombies, Run.:)

Workout # 2. Sprints

Sometimes the difference between life and death can be seconds. In this case, endurance will not save you. Only speed! In such unforeseen circumstances, you never know who might be waiting for you around the corner: a bandit, a wild ghoul, or a mutant hound. You may have to run very quickly.

Weeks 1 and 2: 5 minutes warm-up, 30 seconds sprint, and 2 minutes walk. Repeat 9 times, cool down for 5 minutes.

Weeks 3 and 4: 5 minutes warm-up, 30 seconds sprint and 90 seconds walk. Repeat 11 times, cool down for 5 minutes.

5th and 6th weeks: 5 minutes warm up, 30 seconds sprint and 60 seconds walk. Repeat 13 times, cool down for 5 minutes.

Week 7 and 8: 5-minute warm-up, 30 seconds sprint and 45 seconds jogging. Repeat 13 times, cool down for 5 minutes.

Week 9: 5-minute warm-up, 30 seconds sprint and 30 seconds jogging. Repeat 13 times, cool down for 5 minutes.

Workout # 3. Stairs to Heaven

It is unlikely that everything will turn out so that you can do without steps. Run quickly upstairs, away from bloodthirsty mutants and closer to the clear sky. The main thing is not to forget to close the door or the attic hatch.

Weeks 1 and 2: 5 minutes warm-up, 60 seconds sprint up the stairs, and 2 minutes walk. Repeat 7 times, cool down for 5 minutes.

Weeks 3 and 4: 5-minute warm-up, 60 seconds sprint up stairs and 90 seconds walk. Repeat 10 times, cool down for 5 minutes.

Week 5 and 6: 5 minute warm up, 90 seconds sprint up stairs and 90 seconds walk. Repeat 7 times, cool down for 5 minutes.

Week 7 and 8: 5-minute warm-up, 90 seconds sprint up the stairs, and 60 seconds walk. Repeat 10 times, cool down for 5 minutes.

Workout # 4. I'll ride my bike for a long time

During the zombie apocalypse, the bike is cooler than the car. You won't get stuck in traffic, you don't have to find your way, and you can drive through almost any narrow passage, escaping the clutches of bloodthirsty monsters. That is, your chances of salvation will be significantly increased. Which bike to train on is up to you. Urban, highway or mountain - all the same, if only the wheels were spinning properly and the chain was not rusty.

It is advisable to train outdoors and in different terrain.

Weeks 1 and 2: 5-minute warm-up, 30 seconds sprint, and 90 seconds calm riding. Repeat 10 times, cool down for 5 minutes.

Weeks 3 and 4: 5 minutes warm-up, 30 seconds sprint, and 60 seconds slow paced riding. Repeat 14 times, cool down for 5 minutes.

Weeks 5 and 6: 5 minutes warm-up, 45 seconds sprint, and 60 seconds slow paced riding. Repeat 12 times, cool down for 5 minutes.

Weeks 7 and 8: 5-minute warm-up, 45 seconds sprint, and 45 seconds slow paced riding. Repeat 14 times, cool down for 5 minutes.

Workout # 5: Accelerated Cardio Workout (do it in the morning)

Rush Cardio is a workout on an empty stomach. The idea is that the body will start using its own stores of fat as fuel to perform physical activities. This is a simplified explanation and is actually a little more complicated.

In the morning, the level of hormones in the body reaches the optimal level for high-quality fat burning. After a good night's sleep, your insulin levels are low because you haven't eaten for at least 10 hours. And this is very good, because with high levels of this hormone, fat is not burned so quickly.

Sugar levels are also low. On the one hand, this can cause weakness and impair the effectiveness of training, on the other hand, the body will willingly take up your fat reserves, burning them for fuel.

And the third helper is growth hormone, the level of which is usually high in the morning, as it is produced by the body during sleep. It will also help eliminate those extra centimeters on your stomach.

Whether it is worth including such training in the plan depends on your condition. A decision should be made after you talk to your doctor.

1st and 2nd weeks: 1 accelerated cardio workout per week.

1st and 2nd weeks: 2 accelerated cardio workouts per week.

1st and 2nd weeks: 3 accelerated cardio workouts per week.

Workout # 6. Complete Cardio Workout - Beginner to Hero

The kindergarten is over. It's time to experience all the charm of the chase at the same time!

Weeks 1 and 2: 30 minutes brisk walking, week 1 of step workout, week 1 of cycling.

Weeks 3 and 4: 30 minutes brisk walking, 20 minutes jogging, week 3 cycling, week 1 of sprint training, week 3 of step training.

Week 5 and 6: 45 minutes jogging on an empty stomach, week 3 sprint training, week 5 cycling (on an empty stomach), week 5 stair training, 45 minutes walking an empty stomach.

Week 7 and 8: 30 minutes of running on an empty stomach at an average pace, 5th week of sprint training, 7th week of cycling (on an empty stomach), 7th week of step training.

Week 9 and 10: 45 minutes of running on an empty stomach, week 7 of sprint workout (on an empty stomach), week 7 of cycling, week 7 of stair workout.

Weeks 11 and 12: 45 minutes of running at an average pace, week 9 of sprint workout (on an empty stomach), week 7 of cycling, week 7 of step workout (on an empty stomach).

Attitude to work on yourself

You can always become even faster and stronger!

Try to make the most of every opportunity. In addition to ghouls, you may come across more dangerous, aggressive, intelligent and mean creatures - people. You will definitely have to get away from them as fast as you can.

The apocalypse can sneak up unnoticed. Are you ready for it?

Train as hard as you can. Get started today!