My cardio is terrible and I need improve it

[unit321]

What's the fastest way to go about doing it. I'm guessing running but what kind of running exercises.

Thanks.

Like others have already said, your cardio workout can be running, swimming, biking, rowing machine, cross-country skiing machine.
1. Keep a log. Track your time and distance.
2. Make short-term and long-term goals.
It can be either increase total distance performed in a workout. A short-term goal might be jogging a total of two miles in a workout, and a long term goal might be jogging a total of four miles in a workout.
It can be time based. A short-term goal might be to jog for 20 minutes straight and a long-term goal might be jogging for 45 minutes straight.
It can be time/distance based goal. You might have a starting point of being able to jog a mile in thirteen minutes. Your short-term goal might be "you want to jog a mile in twelve minutes". A long-term goal might be "you want to jog a mile in nine minutes".
3. Always stretch after your cardio workout.
4. Drink plenty of water before and after your workout.
5. If it is summer, avoid outdoor exercise when humidity and temperature are very high. Try to workout in the early morning, late evening or inside a gym.
6. Stay away from rabid animals if you jog around the neighborhood. If you get bit, you will have to go through a couple sessions of anti-rabies medication and that will take you out of the game.
7. Run in the opposite direction of traffic. If you see a car coming, you can get out of the way.
8. Avoid running on concrete sidewalks. It is harder than asphalt and can cause issues.

 

[Anothergirl]

That's a great figure.

Try www.barenecessities.com, I've had trouble finding good support for the longest and now me and the homies are choked up! Their bras are great for larger sizes, excellent fit.

Running, I'd actually prefer to start outside, I get shin splints but I just have to ease into it- treadmill running is too like for me.

And I'm starting biking.

why thank you! and yeah i'm looking at that link...

^^looks like it might actually lock the twins down. gotta try to find this brand in a store tho....i can't "blind order" bras offline. they never fit right unless i actually go and try them on...

 

[TYBG]

-bball
-jumprope
-sprints

 

[Primetime]

-bball
-jumprope
-sprints

c/s

 

[old soul]

I googled that HIIT shyt but ya'll gonna have to help me there. Is that something I could/should really start off with?

Keeping it real man, just start with running 5 sprints of a decent length. Go as hard as you can, then walk for about 10 seconds between each sprint. Run every other day. Add a sprint every time. You'll be up to 15 in no time; it's challenging if you go hard and you'll feel your wind improving pretty quickly.

You can pretty much do intervals with anything too. I've been doing body squats (started with 20, add 5 every time, up to 100) and hitting pushups to failure in between sets. 25 squats/pushups to failure. Repeat until you get to your bodysuat number for the day. Good morning workout, legs definitely feel it and it gets your heart rate up.

 

[EddieMurfee]

cardio? we talkin bout cardio?

 

[threattonature]

why are people saying 'sprints' tho if the person is bad in cardio ?

sprints do nothing for them cuz theyre anaerobic exercises, not to mention they are far more demanding on heart than jogging/running in moderation.

sprints are great for organized sports training and serious training exercise in general. theyre terrible for people who dont do much cardio and dont have much cardio endurance. starting off with them is awful advice....

you wont gain much by doing sprints for 10 minutes...start off doing 40 minutes of walking/jogging/running 3 days a week first, whichever you can do. then go up to an hour or so. then do it 5 times a week or so.

once you build up your cardio you incorporate anaerobic and max effort cardio exercises into your routine

Doesn't the sprints and HIIT help you see increases much faster in cardio. It kicks your ass at first but in no time basic jogging becomes a lot easier.

 

[↓R↑LYB]

HIIT for me works. I got baaaaad knee problems though so I have to take a break after a month or so. Gonna try to do the elliptical. Gonna start swimming again too this week.

 

[Scustin Trillberlake]

45 mins six days a week on the elliptical got me my endurance back. You just have to go harder/work more.

 

[Rain]

Keeping it real man, just start with running 5 sprints of a decent length. Go as hard as you can, then walk for about 10 seconds between each sprint. Run every other day. Add a sprint every time. You'll be up to 15 in no time; it's challenging if you go hard and you'll feel your wind improving pretty quickly.

You can pretty much do intervals with anything too. I've been doing body squats (started with 20, add 5 every time, up to 100) and hitting pushups to failure in between sets. 25 squats/pushups to failure. Repeat until you get to your bodysuat number for the day. Good morning workout, legs definitely feel it and it gets your heart rate up.

Alright this sounds like something I can work with

 

[Nascimento]

Doesn't the sprints and HIIT help you see increases much faster in cardio. It kicks your ass at first but in no time basic jogging becomes a lot easier.

This is true.

With regular cardio, kept at the same intensity for up to 60 minutes like running, your body (being a machine built for survival first) will adapt to the work in order to minimize the effort it needs to expend to complete the work. This is why you may see a lot of gains early on when starting on a new cardio routine, but pretty soon you will barely notice any improvement which over time translates to mental exhaustion.

The idea behind HIIT is that by varying the intensity you deny this adaptation, and trick/force your body to continue improving cardiovascular ability. The key is to always push yourself to maximum intensity (tracked by heart pulse) in every single interval. This is extremely tough, but the upside is 15 minute workouts 2-3 times per week as opposed to spending hours running or whatever. Seems to me that long term compliance with a routine is more likely with less amount of actual time spent doing it.

Like yseJ said you need to build a base first. But you can and should still use intervals because the idea behind them still benefit you, it's just your intervals will be different. A beginner starting off on HIIT can do intervals of 20 seconds.

After you're properly warmed up, run all-out for 20 seconds, then light jog for 20, continue for as long as you can. As your ability improves and you are able to do this for 15 minutes, shorten the intervals and sprint more than you jog. Work your way to intervals of 9/6, 9 seconds of sprinting, 6 seconds of jogging. If running isn't your thing, you can apply this principle to anything.

 

[Rain]

This is true.

With regular cardio, kept at the same intensity for up to 60 minutes like running, your body (being a machine built for survival first) will adapt to the work in order to minimize the effort it needs to expend to complete the work. This is why you may see a lot of gains early on when starting on a new cardio routine, but pretty soon you will barely notice any improvement which over time translates to mental exhaustion.

The idea behind HIIT is that by varying the intensity you deny this adaptation, and trick/force your body to continue improving cardiovascular ability. The key is to always push yourself to maximum intensity (tracked by heart pulse) in every single interval. This is extremely tough, but the upside is 15 minute workouts 2-3 times per week as opposed to spending hours running or whatever. Seems to me that long term compliance with a routine is more likely with less amount of actual time spent doing it.

Like yseJ said you need to build a base first. But you can and should still use intervals because the idea behind them still benefit you, it's just your intervals will be different. A beginner starting off on HIIT can do intervals of 20 seconds.

After you're properly warmed up, run all-out for 20 seconds, then light jog for 20, continue for as long as you can. As your ability improves and you are able to do this for 15 minutes, shorten the intervals and sprint more than you jog. Work your way to intervals of 9/6, 9 seconds of sprinting, 6 seconds of jogging. If running isn't your thing, you can apply this principle to anything.

Just to make sure I understand what ya'll are saying, (Sorry I don't know about any of this) you're saying to sprint then jog right AFTER each other? No breaks in between?

 

[Brehmington Steele]

Just to make sure I understand what ya'll are saying, (Sorry I don't know about any of this) you're saying to sprint then jog right AFTER each other? No breaks in between?

yup, sprint jog sprint jog etc.

I've been building up my pace / mileage running over the last almost 3 months, running every other day. I'll alternate runs like going for max distance (still not much, getting to 3/12 miles but it's great from where I started at) to going to the next run as trying for my best 1 mile, to a normal run where I alternate jog/sprint. keeps it interesting, never thought I'd look forward to running

also if you have an iphone (idk, prob is on other phones) get the nikegps app, it's awesome. tells you how far, your pace throughout the run, time, maps your run out, etc.

 

[JT-Money]

I jog 7 days an week is that too much? No more than 1.6 miles per day though. I just don't feel right if I don't hit the treadmill at least once per day.

 

[Schmoove]

Sprint then walk

Work your way up to sprint/jog intervals.

You're working on personal goals. This ain't no training camp