Effective Forms of Cardiovascular Training

If you’re anything like me, you probably understand how difficult it is to get yourself to jump on a treadmill and run for miles upon miles. Don’t get me wrong, I love to work out and I understand how beneficial cardiovascular training is for the body, but ever since I started incorporating strength training into my workout regimen, cardio has definitely been pushed to the back burner. This year, one of my goals is to incorporate more cardiovascular training, or aerobic training, into my workouts weekly, not for any specific reason other than to improve my cardiovascular health. Although I am not the biggest fan of doing cardio at this point, the positive is that there are so many options and variations of cardiovascular exercise to choose from. While it will take some time for me to make this goal a habit, I thought this would be a great opportunity to discuss the many cardiovascular training options that are out there. As with any type of exercise program, one of the main keys for creating and maintaining motivation is to find something that you actually like! So let’s get started with a few of the basics.

Treadmill:

Out of all the options in regard to equipment use, treadmills may be one of the most used equipment piece at gyms. As dreadful as they may be for some people, treadmills are extremely convenient and versatile. Through cold winters, these are a great option to get a sweat on. The best part is that the options are endless as to how you can use them!

Cycling:

Another form of cardiovascular, or aerobic, exercise is cycling. Whether you choose to cycle outdoors or indoors, cycling trains your heart and lungs while conditioning different muscles of your body. Cycling outdoors may provide extra motivation due to scenery, but if you undergo cold winters that prevent you from cycling outdoors, cycling indoors or try a spin class! When preparing to cycle, make sure to adjust the seat at about hip height so there is a slight bend in your knees.

Rowing:

Similar to cycling, rowing is a form of aerobic exercise that places demand on your cardiovascular and respiratory system as well as your muscles. Rowing works both your upper and lower body when performing the exercise. That being stated, this type of training is a little more difficult and requires a higher focus on form in order to prevent injury.

Stair-masters/ Stair-climbers:

Lastly, another commonly used piece of equipment for cardiovascular training is the stair-climber. This is one of my personal favorites because I start to feel the burn and work up a sweat in less than 20 minutes. Similar to the others, the stair master is very versatile and convenient in that it allows you to change the speed as well as choose from different programs such as fat burning, interval, and other similar work outs.

These options are great to have available, but after using the stair master or treadmill so often, it’s natural to want to try something different. Here are some of my favorite ways to complete cardio without using basic equipment.

Plyometrics:

According to the International Sports Sciences Association, plyometrics is defined as, “ Exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing both speed and power” (Hatfield, 2016). As someone who loves strength training, this is one of my favorite ways to train my muscles while also getting a sweat on. While this is not technically a form of aerobic exercise, it helps to increase your heart rate while also placing a substantial demand on your muscles. The American College of Sports Medicine states, “Plyometric training conditions the body through dynamic, resistance exercises. This type of training typically includes hops and jumps that exploit the muscles' cycle of lengthening and shortening to increase muscle power” (Faigenbaum, Chu, 2017). This type of training is often referred to as “jump training” and is often used by athletes.

Jumping Rope:

Jumping rope is one of the most convenient ways to make sure you get your cardiovascular training in. Most are very inexpensive, easy to learn, and can be used just about anywhere. Not only that, but jumping rope has been found to be a very effective workout. The ISSA states, “Jumping rope can burn up to 1,000 calories per hour, making it one of the most efficient fat-burning workouts available” (Hatfield, 2016). This exercise not only serves as a form of cardiovascular training, but conditions muscles while also being able to help improve athletic skills through agility, coordination, timing, and endurance. Simple, effective, and inexpensive! What is there to lose?

Rope Training:

Finally, rope training is another great way to get a workout in without using the usual treadmill or stair master. Rope training, or battle ropes, is a vigorous-intensity exercise that works your upper body and cardiovascular system. Battle ropes specifically place demand on your arms, shoulders, upper body, and core. There are may different variations of rope training to try. While it is not as convenient as jumping rope, most gyms have battle ropes available to use.

As with any workout, there are many variations you can use to change it up. For example, steady state and intervals are both ways to alter a workout. Stay tuned for a future post on how you can use different variations to alter your cardiovascular workouts!

What is your favorite type of cardio? Leave a comment below!

Faigenbaum, A. and Chu, D. Plyometric Training for Children and Adolescents. Indianapolis, IN: American College of Sports Medicine; 2017.

Hatfield, C. F. Fitness: The Complete Guide Offical Text for ISSA’s Certified Fitnesss Trainer Course. Carpinteria, CA: International Sports Sciences Association: 2016