Cardio Workouts – Running And Boxing
If you want to lose weight and want your heart beaming away happily, in the pink of its health, cardio workouts would be the way to go. The best part about indulging in cardio workouts is that you can choose to do something that you enjoy doing. As per research, here are some of the best workouts available today.
This is perhaps the most popular of the lot. You wouldn’t need any expensive or specialized equipment to run, and the best thing is that you can do it almost anywhere. If you choose to run on sprints or on hills, you could lose a serious number of calories. According to studies, the average person (weighing around 145 pounds) could burn about 300 calories if they keep up a speed of about 5.2 mph in a good half an hour sprint.
You wouldn’t really need to invest in much. Just make sure you choose the right pair of shoes and appropriate clothing to go with it (in tandem with the weather you’re running in).
Running also has several variations. Choose your pick –
Jogging – This is commonly known to be included in the regular routine in cross-training as well. It is known to be the ideal warm up for people who want to run.
Moderate Distance – This would mean you’d be running in preparation for 5,000 and 10,000 runs.
Long Distance – This would mean that you cover 10 and 20 mile runs and half marathon and marathon events. This is the ideal sort for people between the age group of 27 to 35.
Cross Country – This is the kind of sport where people are competing in a different number of distances. It would include running on grass, water, woodlands, mud and other such surfaces.
Short Distance – This would include ranges below 1 mile. This sort of variation would need faster speed. The muscle groups of the ankles, hips and the knees will get worked upon the most in this variation. The quadriceps, hamstrings and sole muscles will also be worked upon for a while.
Boxing can easily be considered as one of the most effective cardio workouts that we have available today.
You’d need to invest in some heavily padded leather boxing gloves and the appropriate shoes for boxing. The best of boxing shoes would be made from synthetic leather. Punching bags and the clothing meant for boxing would also be needed.
The first step that you’d have to make in order to get into this workout would be the interval training. It is said to consist of intense and sustained running for a set amount of time and a set amount of distance. This sort of a warm up of sort will condition your body for the act of boxing. Common intervals of distances that you could choose to run would be 200 to 800 meters. The running should be maintained at an intense pace in order to let the heart rates reach anaerobic levels.
Targeted Muscle Groups:
The biceps, hamstrings, quadriceps, Soleus and Gastrocnemius muscles and the Erector Spinae muscle group would be targeted. In addition to this, boxing could also include the external and internal oblique muscle groups, the abdominal muscles, and the Latissimus muscle group.
- Prepare all your equipment that you need.
- Indulge in about 5 to 10 minutes of warm up.
- Do 10 minutes of endurance training. This will up your levels of speed, strength and endurance.
- A 5 minute drill which combines multiple punches and defensive work.
- Do timed rounds of light punching with heavy bags.
- Cool down by doing a 5 minute stretch so that it stabilizes your heart rate.