I’m not a big fan of endless cardio. I prefer to be more efficient. This one thing will make cardio easier.
How to Make Cardio Easier
“We don’t stop playing because we grow old; we grow old because we stop playing.”
—George Bernard Shaw
Becoming stronger and more physically active, just makes everything in life that much easier. There are usually less aches and pains.
Muscle strengthening activities need to be more scheduled and planned, in order to be effective. For example, weight training, suspension training on gymnastics rings or TRX, Gymnastics and Calisthenics.
But aerobic activities needn’t be boring. Why spend 150 minutes on the treadmill during the week, when you can use your inner-kid to PLAY.
Playing brings much more enjoyment to life—you have so much fun that you don’t even realise you’re exercising. Think back to your childhood and rediscover those activities you enjoyed.
How Much Cardio Do You Need?
Adults who do regular physical activity, are less likely to develop many diseases, than those who are more sedentary.
The current physical activity guidelines for adults in both the UK and USA are:
- Muscle-strengthening activities (such as weights), 2 or more days per week
- 150 minutes of moderate aerobic activity per week
- or 75 minutes of vigorous aerobic activity per week
150 MINUTES PER WEEK
75 MINUTES PER WEEK
|Rollerskating / Ice Skating at Leisurely pace||Rollerskating / Ice Skating at Fast pace|
|Fast Walking||Jogging / Running / Sprinting|
|Dancing||Energetic Professional Dancing|
|Water Aerobics||Fast Swimming|
|Riding a Bike (mostly on level ground)||Riding a Bike (fast or mostly up hills)|
|Doubles Tennis||Singles Tennis|
|Pushing a Lawn Mower||Skipping Rope|
|Volleyball||Gymnastics or Calisthenics (such as pull-ups)|
|Basketball||Rugby / Football / Soccer|
|Playing Frisbee||Rock Climbing|
My Return To Roller Skating Cardio
Thanks to the staff at Combe Haven Holiday Park, East Sussex, England.
When I was 15 years old, I was in a roller hockey team. I played or skated a few times a week. I loved it! I only did it for a couple of years, then sold my boots and protective pads, and went to University.
Some 30 years later, whilst on vacation at Combe Haven Holiday Park, I noticed they had a roller disco scheduled as one of the activities…so out of curiosity and some nostalgia, I decided to give it a try.
I was a little unsteady to begin with, but by the end of the 45 minutes, I’d managed to pick up some speed and was stepping around corners. It seemed that the muscle memory was still there — it was “just like riding a bike” as they say.
After the vacation, I spent some time excitedly looking online for some quad skates, for myself and my family. I purchased some Riedell R3 Speed Roller Skates for myself from Skate Hut, some purple sparkly ones for my wife, and extendable skates for my kids.
We returned again to Combe Haven, armed with our new skates and my enthusiasm to try to get near my ability to skate as a teenager. In only a couple more sessions, I was feeling confident skating backwards and I tried some small jumps.
Roller skating is now one of my hobbies…and it burns 600 calories per hour. I do my scheduled Calisthenics strength-training 3 times a week, and I get in a little bit of low level cardio when I’m training some clients.
After that, the roller skating helps me to top up my cardio, without realising I’m doing it. I occasionally have some spectacular skating wipeouts (when I’m pushing my boundaries), but that’s half the fun!
And if roller skating isn’t your thing, then Combe Haven Holiday Park have round-the-clock family fun all day long, from swimming to kayaking, climbing to football, archery to shooting.
So wake up your inner child, and round up some buddies to PLAY frisbee, football, volleyball, tennis, or whatever you once enjoyed. Cardio doesn’t need to be boring.
If you have young kids, then you can get a great workout exercising with them in the park like this.
George D. Choy
Personal Trainer & Calisthenics Instructor
Gymnacity in Oxted, Surrey, United Kingdom