How to Avoid Boredom in Cardio Workouts

Close Proximity Machine Layout for Cardio "Circuit"

Cardiovascular exercise is an integral part of a balanced exercise regimen and is necessary for maintaining heart health. It is also the type of exercise that can become mundane and too routine if the same machines are always used in the same way. The cardiovascular system must be presented with increasing challenges to continue to function more efficiently; this is known as the principle of progressive overload and applies to strength training as well. Even slight changes to your current routine can make the workout more interesting and beneficial.

Things You'll Need

• Treadmill, Elliptical, Bike, and Rowing Machine (if available) Closed-toed, comfortable athletic shoes Towel Water Bottle

Instructions

Viewing Cardio Equipment in a Different Way

1. 

   Expand your programs beyond "manual" and "quick start" by trying any type of "interval," "hill," or "random" program. Create your own intervals by increasing your pedal/elliptical cadence or walking/running faster against the same resistance for a short time, then decrease the pace for an equal time. Another option is alternating between two resistances or inclines occasionally and attempting to maintain the same pace.

2. 

   Make walking as effective as running by eliciting higher heart rates during a "pyramid treadmill walk". Start walking at a brisk pace with no incline, then increase the incline by 2.5 percent every 3 to 5 minutes. Reduce the speed slightly as incline rises, but the goal is for the workout to become increasingly challenging. Take the incline as high as possible that allows you to maintain proper form. Lean forward slightly with a flat back, "pump" arms instead of holding on to handles (hold on for safety if necessary, but do NOT lean back), and press through the heel for more force with each step. Spend 3 to 5 minutes at peak incline, then bring the incline down in the same pattern in which it was raised.

3. 

   Try the rowing machine for a total body workout. Unlike the other equipment, the rower builds the cardiovascular and muscular systems simultaneously. Benefits include increased upper body and low back strength and a higher overall caloric burn.

4. Make a cardio equipment circuit by spending a short, focused time period on one machine, then quickly moving to one or more other cardio machines with varying levels of resistance without letting heart rate decrease. Structure the circuit either in descending order from most difficult to least difficult or in a random order for a greater challenge.

Tips & Warnings

• Include a proper warm-up and cool-down on whichever machine you choose. Begin at a light to moderate pace and resistance level for at least 5 minutes before increasing the difficulty, then end the workout with at least 5 minutes at that light to moderate intensity. If changing the program or intensity is not enough to keep you engaged, position yourself close to a TV, listen to music or read. Do not stick with the same type of programs or circuits all the time. Alternate program settings, change the circuit order with each workout, or increase intensity with subsequent workouts to maintain the challenge and interest level.

• Never place the treadmill at an incline that strains the calves or is steeper than you can handle. Keep hands close to the emergency "stop" button or attach the clip to your clothing that will turn the treadmill off if you are too close to belt end. Reading or watching TV might provide too much of a distraction and unknowingly decrease intensity. Check on your intensity frequently to ensure a constant effort. The rower can cause injury if not used properly. Refer to Jeffrey Bouley's "How to Exercise on a Rowing Machine" article, read the machine instructions or have a gym staff member review form with you before your first workout.

References

• eSSORTMENT: How to Exercise on a Rowing Machine
• Fitsugar.com: 10 Ways to Pass the Time on Cardio Machines

Resources

• About.com: Cardio Machine Workouts