One of the biggest problems my clients face when choosing to move workouts indoors without cardiovascular equipment is keeping their heart rates up over a period of time. At home they get bored easily and in other locations they may not be able to move fast enough long enough to really be effective. An easy way to reach your cardiovascular workout goals, keep from getting bored, and fit your routine inside is interval training.
In addition to cardio work, interval training can be strength training as well, giving you two workouts in one, as in the case of a super circuit routine. The trick is to watch your heart rate and set enough cardiovascular stations in between your strength moves to keep your heart rate up appropriately. It is not advisable that you lift the weight much faster than two to four seconds up, pause, and lower at the same rate. Lifting faster can increase your risk of injury and is likely to create an element of physics rather than your muscle in the movement. You could lift slower which challenges your muscle and mental focus differently and may be effective if you can maintain your elevated heart rate with enough cardiovascular stations.
When deciding how to move cardiovascular work inside it is important to consider your budget, what if any equipment you may need, the location you wish to workout in, your safety, and if you can realistically reach your cardiovascular needs in the new location. How will you retain your motivation as the activity becomes repetitive, and will you continue to push yourself as you become accustomed to the activities? Will you do a form of interval training, if so where and how will you get it done? Get creative – there are many options in our community for becoming active, even in the darkness of winter which is approaching, even if slowly.