Christian Agudelo, ACSM - CPT
My typical cardio routine has been to run 3x per week. Usually I do this on my off days from resistance training, which are Tuesday, Thursday and Saturday. I average anywhere from 3-5 miles. My routine starts with foam rolling and/or dynamic warm up. I spend about 5-10 minutes before to loosen up my legs and hips in order to prevent injury. After my runs I will walk for a bit and then stretch my legs and calves before sitting down. If i’m doing any in studio cardio it’s generally after my workout and I do about 20-40 minutes on the elliptical or approximately 3-5 miles, whichever comes first. I spend 5 minutes after stretching and cooling down.
Earvin Bahena, NSCA - CSCS
My cardio routine is broken down depending on the days of the week. I will do my strength training days 3-4 times a week and do a 2-3 mile run later in the day on 3 of those days. The remaining day I get my cardio in while playing soccer, the game lasts 40 minutes. In order to get myself ready for my running and soccer, I go through a dynamic warm up routine. I focus on my hip flexors, hips and my calves, by doing dynamic exercises that will get those muscles firing and my body ready to go. When I finish my cardio I like to get in small cool down of about 5-10 minutes of walking to slow my heart rate down. Once that is finished, I will get in a good stretch and foam roll so my muscle do not tighten up and I decrease my muscle soreness the next day.
Spencer O'Neil, NASM- CPT
When it comes to cardio I try to get in at least three days a week of low to moderate impact cardio. To loosen up I run through my dynamic warm up regardless of the intensity of the workout to prevent injury. I like to alternate the days I workout with a day of low impact cardio and core to ensure I can recover from workouts while continually improving core strength. My favorite forms of low impact cardio consist of lunging up stairs and swimming. When doing stairs I like skipping steps to really get the leg muscles burning. Most of my cardio workouts are 30-45 minutes with plenty of recovery in between days.
I complete my cardio days 3-4 times per week. The majority consisting of running outdoors or walking on the treadmill at a steep incline. I typically average 4-5 miles per session. Consistency is great throughout the week, so getting that 15-30min cardio session is advantageous and includes great benefits. However, because I prefer getting a longer mileage in, my body needs time to recover, hence one day of rest between days. In order to prevent injury, and tightness I will spend 10min warming up, starting with static stretches and then dynamic to increase my heart rate. After completing the run, I find foam rolling, using a lacrosse ball and static stretching, targeting larger muscles like the quads, hamstrings, and glutes to be the most helpful for recovery and decreasing muscular soreness. It is easy to plateau or become bored with cardio, so when that does happen I will make sure to change up my location, with challenging hills, something scenic like running near the ocean or increasing my intensity or time when I am on a flatter surface.