If you’re not a runner and don’t plan to become one, start embracing upper-body cardio.
Two reasons the treadmill became and has remained such a popular machine at the gym is because it’s easy to use and convenient to access. But whether you loathe running in place on a conveyor belt or are simply on the lookout for new cardio workouts, these upperbody sessions will fill that void.
THE LOWER-BODY BIAS
• Perform 20 minutes of steady-state cardio on an empty stomach.
• Walk 3 to 5 mph on a treadmill at a 2 to 3% incline.
• Do 4 to 6 30-second sprints at 95% intensity.
The above examples of M&F’s previously prescribed walking and running cardio sets are insular and exclusionary. That said, just because none of those examples are exciting doesn’t mean lowerbody-focused cardio activities don’t have value. They target your body’s largest muscle groups (read: glutes, hamstrings, quads), which generally gives you more bang for your buck in the calories-perminute department. But to ignore the positive effects of upper-body cardio is to ignore emerging science on the effectiveness of it.
ELEVATING THE FOCUS
This story is from the April 2018 edition of Muscle & Fitness Philippines.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the April 2018 edition of Muscle & Fitness Philippines.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Sign In
What's The Deal With CBD?
This plant compound found in marijuana may be able to help drive gains by wiping out pain and boosting recovery.
Challenge Your Full-body Power While Saving Your Joints
Challenge your full-body power while saving your joints.
Balancing Act
The single-leg BOSU ball deadlift isn’t easy to master but will strengthen your core while you try.
Major Gains
How iZombie star ROBERT BUCKLEY pumps up.
10 Game-changing Moves To Get You Ripped
Weave These Demanding Exercises— As Demonstrated By Ifbb Pro League Men’s Physique Pro Anton Antipov— Into Your Routine With This Four-week Plan That Will Build Slabs Of Muscle And Get You Shredded.
10 Game-changing Moves To Get You Ripped
Weave these demanding exercises— as demonstrated by IFBB Pro League men’s physique pro ANTON ANTIPOV— into your routine with this four-week plan that will build slabs of muscle and get you shredded.
For Quality Gains Try A Push/Pull Split
Clean up your training program with smart progression and a push/pull split for consistent size and strength gains.
The M&F Guide To Crushing Stress
You can’t be healthy and fit—inside or out—if you’re constantly feeling the weight of the world. Here’s how to show anxiety who’s boss.
The Great Outdoors Workout
Whether you’re just starting out or have been lifting for years, hitting the gym can feel a bit too mundane at times. So why not exercise outdoors?
Union Jacked
TOM HOPPER, star of the new Netflix show The Umbrella Academy, may be a well-mannered English gentleman. But in the gym, he’s a beast. Discover the keys to his fitness badassery.
