30-minute complex cardio workout.

Cardio machines may soon bore you. In order to somehow maintain interest in them and maintain various work with your body, it becomes necessary to change the simulators throughout the training. In the example below, you can see a 30-minute workout with a treadmill, Bicycle, and elliptical trainer.The indicated speeds and inclines are only approximate, so change them according to your fitness level. You may not be ready for level 6, or you may want to significantly increase your tension for a few minutes. Use the perceived stress scale to determine how hard you are working; it goes from level one to level 10, where 1 means no effort and 10 means a lot of effort.

Equipment for a comprehensive cardio workout

Feel free to choose any cardio equipment you like. Examples here are the treadmill, exercise bike, and elliptical trainer, as they are most common in gyms. But if you like a rowing machine or want to spend time on a ski simulator, you can certainly use them. You should take the time to familiarize yourself with how to change the tilt or resistance settings for any cardio machine. You can program some of them or use pre-installed programs. In the case of others, you will have to adjust the parameters at each interval.

Treadmill

TIME SPEED SLOPE LEVEL

5 min 3.0 – warm up 1% 1-3

3 min 5.0+ 3% 4-5

1 min 4.5+ 6% 5

3 min 6.0+ 2-4% 6

1 min 4.5+ 5% 5

1 min 6.0+ 2-4% 6-7

1 min 3.0 – 4.0 0% 3-4

Bicycle

TIME SPEED RESISTANCE VOLTAGE

1 min 70-80 rpm 5 4

1 min 100-110 rpm 6-8 6

Each minute interval should take place with a pause of 10 minutes and care should be taken to ensure that the resistance is not greater than 7-8

Elliptical trainer

TIME RESISTANCE LEVEL

3 min 4-5 5

2 min 6 6

3 min 5 5-6

2 min 6-7 6

5 min 1-2 3-4 (rest and cool down)

One of the advantages of a comprehensive cardio workout is that you can train longer in the gym, where you are limited time on any one equipment. This way, you won't take up one simulator for a long time and will be able to train longer. However, you will have the added difficulty of making sure that every piece of equipment is free when you are ready to start it. This can make you an annoying gym user. Don't privatize three different pieces of equipment. Be polite and think about choosing the time of day when the equipment will be free.

Now that you have a basic 30-minute workout, you have reached the minimum recommended cardio per day for fitness and health. But why stop there? As soon as you enjoy this workout and have time, increase it by making another round. Start by repeating only one of the levels. Those extra 10 minutes will burn more calories. After a week at this level, add another replay with one of the other equipment items.

Precautionary measures

Talk to your doctor before starting any exercise program, especially if you have an injury, a chronic illness, or are taking medication. Your doctor will be able to take all necessary precautions.