Introduction
So, cardio, some people love it, some people hate it. However, if you are trying to lose fat then it is a great tool to help push you into a further caloric deficit. However, I have recently changed up my cardio. As with most “Gym Bros,” I just use to jump onto an incline treadmill or the stepper, burn around 300 kcal at a steady pace )30-40 minutes) then call it a day.
I have recently changed up my cardio, and it is a big changed from what I was doing. I have personally started running. Going for a set distance as quickly as possible. Which is a massive change to the usual “Bodybuilding” goals that I usually have. So why the change?
WHY THE CHANGE?
So, why have I made the change to running more? Am I planning to do a half marathon? Nope! I just decided to take up running for several reasons. The first one being the lockdown the country went through. With gyms being shut I decided to give running a go. This and also give me the chance to set new goals and targets. Which as well all know! Setting a goal is a huge motivator! Pair these up with the fact that the Weather in the UK has been incredible, and you have got a recipe for success.
WHAT WERE MY GOALS?
So, what were are my new goals? Well, it started off to just be able to run a 5K (Around 3 Miles). I wasn’t worried about times or splits. I was just going for distance. Luckily where I live there is a nice little 5k loop, so I have been running that around once to twice a week. After a few weeks, I was managing to comfortably run a 5K. This is where my goal changed to run a 10K, twice as far!
Again, I mapped out a route near to my house and aimed to run it twice a week. As with the 5K, after a few runs, I felt comfortable running a 10K. So then this is where my goal changed from distance to time. Now that I knew I could run the distance, I now want to bring the time down as far as I can. For both 5K and the 10K.
That is where I currently am, running a 10K at least once a week, trying for twice a week, and trying to improve the times every run. Trying to bring my times down. Once I get my time down to a time I am happy with, I will then push the distance even further and repeat.
WHAT HAVE I NOTICED?
After doing this for a few weeks I have noticed a few things. The first one being my fitness has improved massively. I thought I was fit before I started running, but I wasn’t as fit as I thought I was. I think this is the case with most people that lift weights at the gym without incorporating any cardiovascular exercise. Taking up running made me realise how “unfit” I was, since then, it has improved significantly.
Another thing I have noticed is that I like the challenge. It is a new goal to hit, a new target to try to complete. I enjoy the challenge and trying something new. Going from being relatively good at something (Weight Training) to becoming a complete newbie. That feeling of starting again is kind of refreshing and nice.
I have also noticed that I have leaned up and lost fat, but because my diet and resistance training are still on point, I have also maintained muscle mass. So I am defiantly looking more athletic and also feeling it. Speaking of feeling it. I feel overall healthier in myself. I feel I have more energy, I am sleeping better. Overall I just feel a lot healthier and fitter.
WHAT HAVE I LEARNT?
I have also learnt a few new things along the way. The main one being, Do not be afraid of trying new things. If you feel like you might enjoy something, give it a go! Even if it is the complete opposite of what you normally do. I have also noticed that a lot of people (Weight lifters especially) are not as fit as they think they are.
Doing a form of cardio (Running, Cycling, Swimming etc), could take them to another level. Cardio doesn’t have to be that boring task you do where you spend 30-minute son an incline treadmill. You an a few friends could go on a nice hike or bike ride. It could even be as simple as hitting a step goal for the day.
If you are a goal-oriented person, which I think most gym people are, then setting yourself a cardio goal would be something you would be interested in. It could be distance, speed, endurance or even signing up to a challenge (more on that another time). Give yourself something to aim for and see if you can hit it.
WHAT ABOUT WEIGHT TRAINING?
Now, I hear you asking, What about your weight training? Don’t worry! I still love lifting and still have many goals I want to hit that side of the gym. I have split my week up into lifting days, rest days/running days. I aim to do resistance training around 4 times a week. 2 days on then a rest day, then 2 days on. The first rest day (Day 3) is when I usually go out for a run. On the other 2 days off I will either throw in a functional weight training session or go for another run. It depends on what area of my body feels fatigued.
Some days, I will run early hours and then weight train in the evening, I only really do this if I have a busy week ahead of me and won’t have the time to spit it. I am rather flexible with my weight training, as long as I hit every muscle group two a week and go for a minimum of 1 run, then I am happy.
Conclusion
So, I hope that the one lesson you take from this article is that you shouldn’t be afraid to try new things, set new goals and take up new challenges. Don’t get stuck in the mindset of only having one goal. Unless you are competing what benefit is there in only having one goal?
Try something new, you never know! That new goal might assist in the other goal! Give something a go! If you do have multiple goals let us know! Head over to our Instagram and comment your currents goals! We would love to see what everyone is aiming towards!
We have also put together a blog post on cardio you can do from home without any equipment or using little equipment (Easy and cheap to buy). Check it out for some ideas on where to start.
Written by Kieran Blacker
Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.
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