How to diversify your cardio workout and do more than usual

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2024-01-13 00:26

Not strong enough for a half hour run, let alone an hour of cardio? There is a way to make cardio workouts more effective and interesting, burn more calories and strengthen different muscle groups.

During my participation in the adidas project, I took turns mastering three types of activity: running, swimming and cycling. Then I went to a training session that combined them in myself. It turned out that it is much more interesting to practice this way, besides, the load is no less than in each sport separately.

Complex workout

In the Urban Tri Compound Workout, I had to run, swim, and pedal, all in one hour. It may seem that you will get tired more from different types of load, because in an hour all the muscles of the body will have time to work. In fact, the opposite is true: throughout the entire workout, you have a high heart rate, muscles work, fat is burned, and you feel good and are ready to continue the workout.

It all started with a little warm-up. We jumped, warmed up our joints, stretched out a little. The coach joked with might and main, entertained us and charged us with his irrepressible energy. Ahead of us was a run - the first of the Urban Tri activities.

We ran at a given pace, descended the stairs and ran back. Then they performed several approaches of the shuttle run: they ran 10 meters, touched the ground, ran back and touched the ground again - and so on five times. Immediately after jogging, we went to the aqua complex, where exercise bikes were already installed.

There was still a little time left before cycling, and it was necessary to spend it profitably. It is necessary to adjust the simulator for yourself: turn the pedals, adjust the seat height. It is better to do this right away so as not to be distracted during your workout.

We didn’t have time to catch our breath after a run, and the coach had already turned on cheerful music, and we began to pedal.

At first, they worked at an average pace - not less than 110 rpm. Then they began to switch the load on the instructions of the trainer: either they set it to the maximum and barely pedaled, then they sharply decreased and pedaled with all their might. The position of the hands was periodically changed - at the bottom or at the top of the steering wheel, or even in the air at all - depending on the speed and load.

After cycling, the coach did a short stretch. Especially carefully stretched the quads - the muscles that most clog during cycling.

And then rest, you ask? No matter how it is! We originally wore swimwear under sportswear so as not to waste time changing clothes. Therefore, from the sun-drenched lawn with exercise bikes, we went straight to the pool.

It is difficult to describe in words the pleasure you experience plunging into the cool water of an outdoor pool after jogging and pedaling under the scorching sun.

To begin with, we swam 100 meters freestyle as a warm-up, then we swam freestyle with intervals between swimmers. As a hitch - a plank. The trainer said this exercise helps build your abs, which is what keeps you on the water. A minute in the plank, and the workout is over.

To prevent us from dying of exhaustion, we were treated to a berry smoothie. Cool and delicious.

The next day all my muscles seemed to hurt, although I always thought I was well prepared. I think it happened because of the mixed loads, but that's exactly the beauty of complex training.

Why are mixed loads needed?

All muscles are pumped

During running, the load is applied to the quadriceps, the back of the thigh, the calf and gluteal muscles, the muscles of the feet, abs, back and shoulders are strained.

During cycling, the muscles of the abs, back and shoulders rest (although during intensive pedaling, the abdominal muscles also tense), but the load on the hips, buttocks and calf muscles increases. During the flexion of the leg, the front and back surfaces of the thighs, the muscles of the ankle are worked out. When extending the leg, the muscles of the front of the thigh, calf and popliteal muscles.

During swimming, the muscles of the back and shoulders are again included in the work. In addition to the legs (muscles of the thighs and calf muscles), the load goes to the biceps, triceps and brachialis muscles, deltoid and large circular muscles, latissimus dorsi, serratus anterior, oblique abdominal muscles, abdominal muscles, pectoralis minor and pectoralis major, neck muscles.

Load change helps you get more done

If an hour of running would be perceived by an unprepared person as a real torture, fatigue is more tolerated with a change in load. Even enough strength for conversations, smiles and other signs of a good pastime.

More interesting

If you like variety, you will surely enjoy the complex workouts. Because they have everything: jogging in the fresh air, and exercise on an exercise bike with music, and talking, and stretching, and swimming. In my opinion, such a variety is much more interesting than an hour of fitness in one place in one gym.

Tips for those looking for a holistic Urban Tri workout

Check the weather forecast

If it's hot and sunny, bring a bandana or baseball cap.

Take a fitness tracker

If you have a fitness bracelet or watch, take it to workout. Then it will be interesting to know how many calories you burned, how many kilometers you ran and what happened to your heart rate.

Don't delay your team

Change of activity, of course, takes some time: wait for the laggards before cycling, grab slippers and a towel from the locker room before going to the pool. But it's best not to provoke delays.

Therefore, put on a swimsuit under your running clothes, in the changing room, put a towel so that you can grab it and go straight to the pool, rather than rummaging in your bag in search of it. Try to do everything as quickly as possible.

In the end, the faster you change locations, the more benefit you will get from your workout: more calories burned, less chance of injury from cold muscles.

Plan where and what to eat after your workout

After such an intense workout, you will certainly want to eat. So it is better if at this moment you are already at home or in some cafe. Of course, you shouldn't be on carbohydrates, but a good portion of healthy food will not hurt you.

That's all. Sign up for a comprehensive workout and test the effectiveness of different cardio loads. And if you have already attended a training session, share your impressions in the comments.