The different types of cardio training to try
A cardio training program is made up of a number of physical exercises that call on various muscles in the body, including those of the heart. The movements performed during this type of session have numerous beneficial effects on the body (stress reduction, regulation of heart rate, combating respiratory diseases…). WODANDGO will help you choose the right cardio-training exercise.
How to perform the jump rope and the Double Under?
Using skipping and Double Under for your cardio training gives you the chance to improve your endurance and coordination. It’s also effective for maintaining your mental health and building muscle strength.
Buy the right sports equipment for every exercise.
For rope skipping or Double Under, you need the right equipment. Choosing the right sports equipment for your needs depends on your profile and your goals. When you’re just starting out, opt for a nylon or cotton accessory, as it generally has a low rotation speed. This makes it easier to hold andoptimizes the efficiency of your movements. Over time, use vinyl or steel equipment to increase the intensity of your cardio workout.
To avoid slipping when sweating during your cross-training workout, get a skipping rope with aluminum or foam handles. It should also be lightweight and designed with a jump counter. To measure its length, stand with your feet together at the center of the string, then pull the handles towards your shoulders. Then make sure the ends of your sports equipment reach your chest.
Adopt the best technique and improve your results
According to cross-training professionals, rope skipping is a simple training exercise that’s accessible to all profiles. With each movement, the rope must pass under the feet just once. The Double Under is an improved version of this fitness exercise. It’s a little more complex and requires a great deal of attention. It also requires excellent timing and coordination of the body’s limbs.
Double Under exercises require faster rotation of the handles and more energy. To succeed, make sure you do two complete turns with each jump. If you want to increase the level of difficulty during your sessions, use sports equipment with weighted handles.
Take advantage of advice from cross-training professionals to improve your performance
Warm up well before each cardio exercise to :
- increase your body temperature,
- reduce the risk of injury,
- prepare your muscles.
To do this, go for a light run or a brisk walk on the spot. If you want to master your progression, start with single rope skipping, then try the Double Under.
In addition, be sure to set your training frequency so that you can benefit from the beneficial effects of cardio exercise on your body. In the beginning, your programs should be moderate (6 or 9 times over a 21-day period). After the 2nd month, you can move up to 4 15-minute sessions per week. For best results, alternate between acceleration and normal-speed sessions.
When recovering, join your legs and feet together to allow your muscles to relax. You should also wear flat, flexible, breathable shoes with rubber soles to absorb some of the shock. Vary your cardio training program, and do some elliptical cycling or walking to stay in top shape.
How to master the Wall Ball Shot to increase your muscular strength?
The Wall Ball Shot is a cross-training exercise that stimulates the heart and other muscles such as the quadriceps and abdominals. Its practice helps to improve your physical condition and strengthen your joints. The movements you perform during your cardio workout can also help you burn calories.
Use the right equipment for your workout
Buy a quality leather or rubber Medicine Ball for your cardio-training exercise. If you’re just starting out, opt for a ball weighing between 4 and 6 kg to better control your energy expenditure. After a few months, you can upgrade to a Wall Ball weighing at least 7 kg.
If you want to train at home, choose a solid, unobstructed wall for your throws. Otherwise, join a gym that has all the equipment you need for this exercise. This way, you’ll have the opportunity to be monitored by a professional coach and discover other interesting cardio-training exercises.
Find out about the right technique
To perform a Wall Ball Shot, stand with your feet slightly apart. Take your Medicine Ball and stand in front of the wall with the targets marked on it. Make sure your shoulders are back and keep your chest wide open.
Then bend your legs and lower your buttocks to below your knees (squat position) and push on your heels to rise explosively. This movement allows you to throw the ball at the chosen height. Try to catch the ball on the rebound with both hands, hold it close and repeat your cardio exercise.
Avoid beginner's mistakes to optimize your training efficiency
To succeed in your Wall Ball Shot, stay focused. When you’re squatting, think about the point you want to reach and focus on it. Avoid rushing through your cardio exercise. Start with a low intensity, then find the right timing to increase your speed.
You need to control your thrust with your legs so as not to exhaust yourself too quickly. Don’t relax your abdominal muscles when you land the ball. You can optimize the results of your cardio training by spinning, walking or rowing.
At each session, link up 2 or 3 series of 30 throws at least 2 times a week, for 20 minutes and over a period of 15 days. Once you’ve mastered your movements, you’ll be able to use a heavier Medicine Ball for more sustained workouts. You should also increase the frequency of your exercises (at least 4 times a week).
Rope skipping, Double Under and Wall Ball Shot give you the opportunity to improve your fitness, burn calories and reach your goal. However, you need to consult health and cross-training professionals toestablish an excellent cardio training program. For best results, plan a recovery period (between 48 and 72 hours) and adopt a healthy, balanced diet. You should also seek advice from a sports coach to monitor your progress and stay motivated.
