Cardio Workouts (courtesy of Virgin Active)

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Cardio Workouts are a great way to get fit, lose weight, and increase endurance, stamina and a great way to release endorphins.

 

Before you begin any cardio workout ensure that you have with you, your water bottle, a sweat towel and comfortable clothing *Always remember to hydrate rather than rehydrate. If you will be running, ensure that your shoes are correctly fitted to your style of gate and foot structure to ensure no injuries are caused due to incorrect support.

20 Minute treadmill workout.

Before you begin your treadmill workout it’s a good idea to have a water bottle and, if your treadmill doesn’t check heart rate, use a heart rate monitor to track intensity. To work out your maximum heart rate (MHR), subtract your age from 220.

For example, a 40-year-old woman’s MHR is 180 beats per minute. It’s important to know your MHR so you can figure out your target heart rate. Calculate your target heart rate by calculating 65 percent and 85 percent of your MHR. That same 40-year-old woman with a 180 BPM max heart rate will have a target heart rate of 117 to 153 BPM.

If you do not have a heart rate monitor most treadmills will have a pair of silver plates on the handles in front of you; place your hands gently onto the silver plates palm down, and after a few seconds the machine should be able to read your current heart rate. Do not run the entire time with your hands on the plates as this will affect your running style and result in an uncomfortable run.

Beginner workout.

Warm up begin on 4 – 5 km/h, a jog at 7-8 km/h, a run on 8-10km/h and a cool down on 3-4km/h.

  • 4 minute warm up
  • 4min Jog  – 1 min Walk
  • 1 min Run – 1 min Walk
  • 1 min Run – 1 min Walk
  • 4 min Jog – 1 min Low
  • 2 minute cool down

Intermediate workout

Warm up on 4-6km/h, jog at 7.5-9km/h, run at 9-11km/h, and cool down at 4km/h

  • 4 minute warm up
  • 2min Jog  – 1 min Walk
  • 2 min Run – 1min Jog
  • 2 min Fast Run – 30 sec Jogg
  • 2 min Fast Run – 30 Jog
  • 2 min Run – 1min Jog
  • 2 minute cool down

Advanced Workout

Warm up on 6-8 km/h; jog at 7-9km/h; run at 9-12km/h; sprint at 13-16km/h;

  • 5 minute warm up
  • 1 min Jog
  • 1 min Run (on incline 5)
  • 1 min Sprint
  • 1 min Jog
  • 1 min Run (on incline 5)
  • 1 min Sprint
  • 1 min Jog
  • 1 min Run (on incline 5)
  • 1 min Sprint
  • 1 min Jog
  • 1 min Run (on incline 5)
  • 1 min Sprint
  • 1min Jog
  • 2 minute cool down

Muscles used during your run include:

Lower Body: Plantar – and Dorsi Flexors, Calves, anterior tibialis, hamstrings and quadriceps, Hip Flexors and Hip Extensors.

Back and Core: Erector spinae and abdominals.

For more information about Virgin Active clubs, visit www.virginactive.co.za or call 0860 200 911.

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