Current Cardio Practice:
Disclaimer:
I am not a medical doctor. Everything I share here are things I have learned from others and from personal experimentation. I am simply sharing what has helped me. Hopefully, there are a few nuggets that help you on your personal journey to become healthy and serve the Lord with all your might. If you have pre-existing medical conditions, check with a doctor (a functional medicine doctor if possible).
I am not a medical doctor. Everything I share here are things I have learned from others and from personal experimentation. I am simply sharing what has helped me. Hopefully, there are a few nuggets that help you on your personal journey to become healthy and serve the Lord with all your might. If you have pre-existing medical conditions, check with a doctor (a functional medicine doctor if possible).
HIIT (High-Intensity Interval Training)-
10-15 minutes. There are tons of apps and resources available for this. The 7 Minute Workout is one (work up to 2 cycles). Alternatively, sometimes I just set an interval timer and rotate through exercises (ex. Pushups, burpees, mountain climbers, jumping jacks, squats, high knees, etc.)
20 Minute Cardio Workout-
Choose an exercise that is typically used for LISS (Low-Intensity Steady State) and change it to build better heart and lung capacity. Exercises like jogging, rowing or cycling work well. This is kind of a hybrid of LISS and HITT. Instead of exercising longer and longer, exercise for the same amount of time but increase the intensity as your health improves. Each week I run the same amount of time, but I run further because my capacity is improving. I learned this from the book Body for Life.
Rate your intensity level on a scale of 0-10 where 0 is sitting and 10 is maximum capacity (Ex. sprinting). I downloaded an interval timer (below) and set it to alarm each minute. Each minute, change your intensity to the levels below.
Intensity level (change each minute):
NOTE: Long distance jogging can cause long-term joint problems. If you jog ensure your form is correct to minimize long term problems.
(How to Prevent Knee Pain and Knee Injury)
Rate your intensity level on a scale of 0-10 where 0 is sitting and 10 is maximum capacity (Ex. sprinting). I downloaded an interval timer (below) and set it to alarm each minute. Each minute, change your intensity to the levels below.
Intensity level (change each minute):
- 5
- 5
- 6
- 7
- 8
- 9
- 6
- 7
- 8
- 9
- 6
- 7
- 8
- 9
- 6
- 7
- 8
- 9
- 10
- 5
NOTE: Long distance jogging can cause long-term joint problems. If you jog ensure your form is correct to minimize long term problems.
(How to Prevent Knee Pain and Knee Injury)
