MF’s ten quick steps for boosting your cardio fitness and getting in shape quickly
Boosting your aerobic fitness and getting in shape is on the to-do list of a great deal of the population, but it often stays there for a lot longer than most people would have planned for. Boosting your cardio fitness can indeed seem like quite a mountain to climb when you’re getting out of breath just walking up a flight of stairs but there are plenty of little tips and tricks that you can employ to help get you fitter, quicker, helping you to lose weight along the way.
1. Get the beats going
There’s a reason so many people at the gym / jogging in the street have headphones in. Listening to the right music while working out can cut your perceived effort by a whole 10% according to research from Brunel University. Can’t be bothered to put a playlist together yourself? Lucky you, MF have done one for you. Check it out here.
2. Row, row, row your boat
If we told you that you could burn around 1000 calories in 45 minutes sitting on your rear end you wouldn’t believe us would you? No it’s not some magical chair that burns fat through your posterior, it’s by utilising one of the few cardio machines that offers an almost full-body workout, the rowing machine. Change up your cardio routine by incorporating a weekly row or two into your regime.
3. Embrace the British weather
It might not sound that appealing but there are significant fitness benefits to training outside in the cold. Not to mention how suitable the British weather is to ensuring that you’re able to do it…often. You will burn more calories if you’re working out in colder weather, as the body has to expend more energy to stay warm.
4. HIIT your workouts hard
Not having enough time to workout is one of the most common excuses of those that want to get fit but ‘can’t’. If you fall into this category then incorporate quick bursts of high intensity interval training (HIIT) into your schedule. This can provide all the benefits of prolonged exercise and a lot more. What makes HIIT training so effective as a fat burner is that it produces excess post-oxygen consumption, a.k.a. EPOC. A study performed by Jeffrey W. King of East Tennessee State University in the US showed that HIIT increases the resting metabolic rate for the following 24 hours.
5. Be more dog
An Australian study of more than 1500 adults found that those who owned dogs were 77% more likely to get sufficient physical activity in their life than those who didn’t. Taking your furry friend for a walk and having to run after them is a great way of keeping fit without even realising you’re doing it.
6. Walk it
Try to increase the amount of walking that you do. Whether it’s getting off of a …read more