4 Ways to Make Sure You Get Fitter

Getting fit is by no means an easy task. Even if we exercise correctly and eat right, this does not guarantee a quick process. In this guide, we will explore some additional ways we can make sure we get to our optimum weight faster.

Combination

Going on a running machine for an hour is great, and in the long run this will have terrific results, but research has suggested that mixing up our exercise routine is a much better way of getting fit. If you are looking to lose weight, then mixing up cardio with weights has much better results in the short term. Therefore, half the time you spend on cardio and swap it for weights.

Order Your Exercises

The above being said, the way you order your session can have additional benefits. Did you know that doing cardio after weight training allows you to burn up to 29% more calories than just regular cardio? In addition to this, altering our cardio exercises has additional benefits. If you are running, then alter your incline and speed. If you are rowing then alter the resistance. If you are cycling then alter the resistance and incline. Basically, use your imagination a bit more than you usually would.

If you are a regular cardio buff at the gym, then underneath is the 'perfect' exercise routine to ensure you get fitter quicker.

Perfect 1 Hour Cardio Workout

Biking – 20 minutes. First start off on a 4 minute 'warm up' ride. Then increase your resistance to a level that you find tough but not impossible and ride as fast as you can for 40 seconds, then slow down for 20 seconds and do this 10 times. The next stage is to ride as fast as you can for 20 seconds then rest for 10 seconds, do this 6 times.

Rowing – 20 minutes. Warm up for 3 minutes (using resistance 5). Then increase the resistance level to 10 and row as hard and fast as you can for 90 seconds, and then slow down until you catch your breath and repeat seven times. The next stage is to set a timer for 7 minutes, then start by rowing quickly for 15 seconds and then slowly for 15 seconds, do this until your time is up. Then cool down in the same way you warmed up.

Running – 20 Minutes. Start with a 4 Minute warm up at a 'slow jog' pace. Next, sprint at 15kph for 90 seconds, reduce to 7kph and jog for 90 seconds, and do this three times. The next stage requires you to sprint as fast as you can (in excess of 17 kph) for 60 seconds, then slow down your speed to 7kph for 60 seconds, do this 3 times. Then, to warm down, run for 2 minutes at a slow jog.

Shift Your Routine

If you do not have the time to do all of these exercises then just do one or two of them. However, combining the three is a much better way to burn calories quickly.