Are You Looking to Do More Cardio? Try These Tips!
We all know that cardio takes time. In fact, one of the most common complaints we hear from patients who come to us for physical therapy exercises is that there simply isn’t enough time in their busy days to complete cardio workouts.
Other times, whether there’s a time constraint or not, many people report a lack of self-motivation simply because they can’t stand the thought of doing cardio.
Cardio can be a pain, but there are several beneficial reasons why you should incorporate it into your physical routine. In fact, according to Healthline,
“Experts recommend getting at least 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous activity each week. Brisk walking or swimming are examples of moderate activity. Running or cycling are examples of vigorous activity.”
Luckily, a physical therapist can help you incorporate cardio into your exercise routine in ways that you may actually find fun – or, at least more bearable.
If you’re a cardio hater, have no fear – you’re definitely not alone, and there are a few secrets for completing cardio in ways that you may not have considered. Call Sports & Orthopedic Physical Therapy and Sports Medicine today to find out more about how you can successfully implement these tricks!
1. Try out a new activity.
If you are doing something you enjoy, sometimes you’ll be able to complete your cardio exercises without even knowing you’re doing so.
For example, cardio can be accomplished through:
- Mountain climbing.
- Biking.
- Hiking.
- Dancing.
- Swimming.
- And more!
These activities get your heart rate up and allow you to get the cardio you need, but they’re not repetitive or boring.
There may be a physical activity that you love doing in your spare time that you didn’t even know counted as cardio. Your physical therapist can help you narrow down what activities count as cardio, and how often you should be doing them in order to see the best results.
2. Start off small with your cardio sessions.
Time is a big barrier for cardio. Even the thought of doing a half hour or more of cardio can be overwhelming for those who work full-time and have additional responsibilities. That’s why it may be better to split up your cardio into small doses.
You can still shoot for a half hour of cardio a day, but breaking it up into three 10-minute doses can make it seem more doable. Wake up 10 minutes earlier and begin your day with a brisk 10-minute walk or jog before getting ready for the day.
Take 10 minutes of your lunch break to walk to a cafe to grab lunch. Jog down the block for 10 minutes after you get home, while you’re waiting for the dinner in the oven to be ready.
By splitting it up into three different sessions, it will seem as if you aren’t using up as much time – just remember that high-intensity matters in small doses, so do your best to get the best results!
3. Track your progress with a fun app.
There are numerous apps you can download for free on your phone that are designed to help you track your cardio progress.
Even the Health app that comes pre-downloaded onto every iPhone keeps track of the number of steps you take, the miles you run or walk, and the stairs you climb in a day. Some more advanced apps can even monitor your heart rate or track the speed in which you complete your daily cardio exercises.
If you find cardio boring, there are some more engaging apps such as Ingress, Pokemon Go, or Jurassic World Alive that still keep track of your mileage while also drawing you into an exciting virtual world.
What better way to complete your cardio than by playing a game? You may not even notice how much cardio you’re completing!
Looking for more help? Contact us!
If you’re looking to add cardio back into your daily exercise routine, give Sports and Ortho Physical Therapy and Sports Medicine a call today. Our physical therapists are equipped to help you achieve your optimum level of physical fitness, and they can help you incorporate cardio into your routine in a way that works for you.
Contact with one of our physical therapists today to get started on creating a personalized exercise plan that you won’t dread completing!
Sources:
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/vary-cardiovascular-workouts/art-20308360
- http://www.apta.org/PTinMotion/News/2018/11/13/HHSPAGuidelinesRevision
Tags: physical therapy, physical therapist, physical fitness, health, fitness, Sports and Ortho Physical Therapy, Exercise, Stay Active, physical activity, cardio, Cardio Workouts, Physical Health
