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Maximize Your Cardio Workouts for Weight Loss and Performance

How to increase the intensity of your favorite cardio-focused sports.

Jogging

What You’re Doing: 
Just getting out there is the main thing. Distance and time don’t matter as long as you’re getting a chance to decompress and breathe some fresh air.

What You Should Be Doing: 
If you’ve already been getting out there consistently, it’s time to take the next step. “No build up, no plan and no goal,” according to Duffy, is not the way to continue going about your running lifestyle. Take note of where you are now so you can set a goal for the near future – maybe you’d like to run a 5K or a 10K, or do a half-marathon. Track your progress and set yourself up to make minor, slow improvements in running times and/or distances in the coming weeks. Duffy says that some basic ways to improve would be “adding intervals, finding a hilly course to train on one or two days a week, adding sprint training to your jogging program, as well as cross training with non-weight bearing exercises such as rowing, biking or swimming to condition the cardiovascular systems while resting their joints.”

Why: 
You’re already doing it – a little focus and drive will just make you better at it. And the more into it you are, the less of a chore it will become. A light jog will make you feel exhilarated, not making you gasp for breath.

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