Best Apps for Workout Music

November 19, 2022November 19, 2022 / hogaorta5315 / Leave a comment

By Conqueror Team

Alright, you have your yoga mat, your sweat-and-dirt-proof workout clothes, and your cucumber lemon water beside you – now, all you need is some good music to start your workout. You’ve scrolled through the whole app store but you still can’t find the perfect app that plays the music you want. Naturally, you’re devastated by now and about to give up and take those stupid leggings off – but worry not, because we’ve collated a list of the best music apps you can download to make your workouts more comfortable and more energetic!

Article Summary: In this informative article, you will learn about the five best music apps for working out. You can thank us later for such a great collection of apps.

Music is something that connects people of all ages around the world. There are hundreds of music-downloading applications available on Android and iOS, which allow you to enjoy the tracks you love effortlessly.

The 5 Best Music Apps

These are the five apps that will make your workouts seem like a breeze:

WeavRun;
RockMyRun;
GYM Radio;
Spotify;
PaceDJ.

1. WeavRun

WeavRun is an app that makes the whole concept of working out a lot more comfortable. It plays songs that will help you with the exercises by changing the music’s tempo, depending on the rhythm of your movements. The music played is between 100 and 240 bpm. This has a significant effect on your energy and endorphin levels as you run because music truly is a driving force for many. You can download and use it for free for one month, and after that, the monthly subscription is $0.99. The app is only available to download on iOS for now.

2. RockMyRun

RockMyRun is an app that offers a bunch of pre-set playlists, or more specifically, professional DJ sets in plenty of genres, like pop, rock, electronic music, and techno. This app has the same tempo-tracking feature as WeavRun and you can also skip songs or manually increase or decrease the tempo of the song that’s playing. RockMyRun is available on both iOS and Android, with a subscription price of $4.99 per month or $35.99 per year.

3. GYM Radio

Аvailable for both Android and iOS, GYM Radio is exactly what it says it is – an app created for gyms only. The advantage is that they have all the necessary licenses for playing music, so it’s legal to play in public spaces. This application has divided its music into three main categories: Cardio, Gym, and Hardcore, all of which are suitable for the type of workout the gym members want to do that day. Another cool feature this app has is a “hall of fame”, which is simply a collection of photos people have taken of themselves through the app’s camera button. GYM Radio offers a 30-day free trial, after which you can purchase the PRO option for just $39 per month.

4. Spotify

We cannot forget about good old Spotify! This music app is undeniably one of the most accessible apps to use, and it’s also perfect for creating playlists you can listen to any time you feel like working out. The only disadvantage is that the app sometimes plays 30-second commercials that interrupt the music, but you can pay for the premium version that gets rid of the ads for $9.99/month. Other than that, the pros outweigh the cons, so it’s no wonder that Spotify has gained such popularity worldwide. You can also download some tracks if you happen to take your workout somewhere where you can’t access the internet.

5. PaceDJ

Rather than streaming music, this app goes through the music you already have on your phone or device and lets you choose the pace that you like, so that it can create the perfect playlist for your workout. The way it works is to start your workout with your desired tempo, and after a minute, PaceDJ creates a playlist using the songs that match your training pace. The app has two versions, Lite and Full. The Lite version is free, while the Full version costs $2.99 per month. PaceDJ is available on both iOS and Android.

Bottom Line

Not being able to find the right music for your workout can be frustrating and discouraging. Luckily, technology has come far and app developers have created the perfect solutions to (almost) all our problems. Nothing beats the feeling of a good, sweaty workout session – with the right music!

When in doubt – turn the music up.

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10 CrossFit Kids Home Workouts to Offer Your Members

October 26, 2022October 26, 2022 / hogaorta5315 / Leave a comment

By Jonah Krakow

With gyms around the world moving to remote fitness models in the wake of the Coronavirus pandemic, the situation has opened an opportunity to provide new value to your members or even create an entirely new revenue stream for owners: online kid’s programming and coaching.

Children interact differently now than even 5 or 10 years ago. For them, online learning is second nature. That means CrossFit Kids classes taught over group video-conferencing software have a better chance of long-term success compared to adult classes taught the same way.

For stressed parents working from home, an hour of someone else engaging with their kids in a healthy activity can be a big help. And if that person happens to be a trusted coach at the family’s gym, even better.

Here are 10 CrossFit Kids workouts designed to be completed at home with limited equipment (sports balls, books, brooms, etc.) Hopefully, they’re a jumping-off point for you to create your own successful remote kid’s program. The most important thing to remember is to keep the moves simple and fun, and adjust your expectations in regards to skill, attention span, and ability to follow cues, especially with younger kids. Special thanks to CrossFit Kids Coach Steph Vetro (@stephvisme) for contributing some of her favorite kid’s WODs.

1. Up the Mountain, Down the Mountain

Equipment: Bodyweight

12 min. EMOM
40 Mountain climbers
10 Snake ups
30 Jumping lunges
10 Sit ups
20 Ski jumps
:20 sec Hollow rock hold
Rest 2 min.

2. Jump Around

Equipment: Legs

5 Rounds
Complete each series of moves 5 times
1 jumping squat into 2 jumping lunges into 1 burpee
Rest 1 min.
1 jumping jack into 1 burpee into 1 squat jump
Rest 1 min.
1 broad jump into 1 squat jump into 1 backwards jump

3. Workout Zoo

Equipment: Light dumbbells (2 small water bottles or canned goods can also work)

3 Rounds
‍:20 sec. Bear Crawl
20 Bunny Hops in place
10 Inchworms
20 Frog Jumps in place
:20 sec. Duck Walk
:20 sec. Seal Crawl (use only arms to pull the body forward)
20 Butterfly Kicks
:20 sec. Crab Walk
10 Flamingo Curls (dumbbell curls with one bent leg raised, 5 each leg)

4. Superheroes!

Equipment: 1 dumbbell/plate/large book/spare Captain America shield

3 Rounds
Each round ends with a different :30 sec. Movement
12 Spider-Man climbs
6 Captain America shield twists
12 Black Widow cossack squats
6 Wonder Woman squat broad jumps
12 Iron-Man push ups
6 Supergirl cartwheels
12 Aquaman scissor kicks
6 The Wasp star jumps

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Best Exercises For Reducing Belly Fat At Home And Expert Tips

June 21, 2022June 21, 2022 / hogaorta5315 / Leave a comment

Written by Charushila Biswas

Getting rid of the stubborn fat in your belly region is not easy. You must do certain exercises to reduce belly fat. The AARP warns that people with belly fat are at a higher risk of heart disease, diabetes, stroke, and certain cancers (1). Combat abdominal fat by exercising and changing your lifestyle. This article tells you what to do to reduce and manage belly fat effectively. Take a look!

In This Article

15 Best Exercises To Lose Belly Fat

*Warm up for 10 minutes before starting these exercises. After your muscles are warmed up, take a 10-second break and start with the following exercises:

1. Lying Leg Raises

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

Lie down on a mat. Place your thumbs under your hips, palms flat on the floor. Lift your feet off the floor a little, look up at the ceiling, and engage your core. This is the starting position.
Raise both your legs to 90 degrees and slowly bring them back down.
Right before touching the floor, raise your legs again. Do 3 sets of 15 reps.

What Not To Do – Do not place your feet completely on the floor or push your hips up with your hands to lift your legs.

2. Leg In And Out

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

Sit on a mat. Place your hands behind you, with the palms flat on the mat. Lift your legs off the floor and lean back a little. This is the starting position.
Tuck both your legs in. Simultaneously, bring your upper body close to your knees.
Go back to the starting position. Do 2 sets of 20 reps.

What Not To Do – Do not place your hands too wide apart at the back.

3. Scissor Kicks

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

Lie down on a mat. Place your palms under your hips.
Lift your head, upper back, and legs off the floor. This is the starting position.
Lower your left leg. Just before it touches the floor, lift your left leg and lower your right leg.
Do this 12 times to complete one set. Do 3 sets of 12 reps. Take a 20-second break before moving on to the next exercise

What Not To Do – Do not do this exercise quickly or hold your breath while doing it.

4. Crunches

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9 WAYS TO MAKE TIME FOR EXERCISE WITH A BUSY SCHEDULE

February 24, 2022February 24, 2022 / Azuni Blogger / 1 Comment

By Polar

Most of us struggle with making time for exercise from time to time. When your inbox is out of control, your boss wants to schedule another 6 pm meeting, your kids need to be bathed, fed, and chauffeured around, and you haven’t had a full conversation with your significant other in weeks – that’s when your run, spin class, or date with your yoga mat is probably the first thing to get scrapped from your daily to-do list.

But it’s exactly during those times when you feel like you’re running out of time (instead of, for example, running), your workout becomes more important than ever. Not just if you’re working toward a goal or training for a race, but because even 20 minutes of physical activity can drastically improve your mood, mindset, and overall well-being. (And that’s good for you, your boss, your kids, and your significant other.)

So how can you make time for exercise when life feels crazy? Here are nine ways to keep your workouts in the rotation, no matter how busy you are.

1. EMBRACE THE RUN COMMUTE

“To make time for exercise, I have embraced a really crazy run-to-work plan,” says Marisa Cummings, who works in investment banking and has an unpredictable and exhausting schedule.

When I lived 6.5 miles from my office in Manhattan, I would run commute – sometimes in both directions. I was a member at a gym right next to my office, so every Sunday night, I would pack a week’s worth of clothes and keep them in a locker at the gym all week. Then I’d run home on Monday, making sure I kept certain shoes, cardigans, and coats at the gym.

Then I would run into work the rest of the week, showering and changing at the gym – and still getting to my desk by 6:45 am I’d occasionally double to get extra miles in during training seasons.

I only messed it up twice: once when I forgot a bra and another time when I arrived at the gym and it was locked. I had to go all the way home to change – 25 minutes on the subway – and then go all the way back downtown.”

2. KEEP YOUR WORKOUT CLOTHES HANDY AT ALL TIMES

“As a journalist who’s on the road a lot working a haphazard schedule, I always keep a pair of running shoes and some clothes in my car,” says Garret Woodward.

“That way, wherever I am, I can get a run in. Plus, it’s fun, because you never know where you may end up running and what you’ll see along the way. It can be hard to make the time, but there’s also fun in that challenge, even if it’s just 20 minutes.”

3. RUN YOUR ERRANDS

“I like to literally run errands,” says writer Megan Harrington. “I’ll often put my son in the stroller and run the 1.25 miles to his daycare, and then I run home with an empty stroller. I also run to the post office and the grocery store.”

4. SCHEDULE YOUR WORKOUTS LIKE YOU SCHEDULE YOUR MEETINGS

“I make time for exercise by putting my workouts on my calendar and scheduling my day around them,” says Jenna Deutsch. “That way I have to get to them.”

How to Jog Properly With Correct Jogging Way and Techniques in 2022

February 11, 2022February 12, 2022 / Azuni Blogger / Leave a comment

By Aidan H.

Jogging and running are aerobic exercises that give the body positive health benefits such as weight loss and decreasing blood pressure levels.

Both exercises are beneficial but require different body techniques. Running needs more speed and power and is more intense. On the other hand, jogging has a slower pace and involves more muscle use. These two exercises differ in several aspects.

Many joggers and runners may not know how to run properly so let’s touch on the fundamental and everything about jogging and see if you have been running correctly all these while.

History of Jogging

Jogging was not discovered at any particular time. One of the first mentions of jogging was when William Shakespeare wrote about it in his book, “The Taming of the Shrew.”

A line in the book mentioned the word jogging, but it was speaking about leaving and not the exercise itself.

The exercise was not recorded until the mid 17^th century in England, and it became popular in the United States as a training exercise for athletes.

Jogging has now evolved into an exercise to lose weight and a form of running at a slow or leisurely pace. It’s usually performed over long distances and is a type of aerobic endurance training.

On the other hand, running has long been a common activity even among our earliest ancestors.

It is an activity that naturally occurred as a form of traveling at a fast pace. Ancestors ran for hunting food and protection.

Definition and Intensity of Jogging

Almost anyone can jog. Jogging can be performed at any pace depending on the person’s desired results.

It can also be done at a leisurely pace that is only a little faster than walking.

Running is the more intense version of jogging and sprinting is the more intense version of running.

Running requires more speed and body tolerance as it can tire the person and use up oxygen quickly. It is one of the fastest activities that people can perform with their feet.

How Much Calories Does Jogging Burn?

Jogging can burn more than triple the calories compared with walking. An hour jog can burn almost 584 calories for a 72-kg person jogging at a speed of 8 kph.

A same weight person walking at 3.2 kph burns about 30 calories in 10 minutes.

Jogging Vs Walking

Studies have found that runners have significantly higher injury rates than walkers as more than half of people who run will experience some sort of injury.

A study shows that running produces ground reaction forces that are about 2.5 times of our body weight, while the ground reaction force during walking is in the range of 1.2 times of our body weight.

Walking is less risky than running, but the health benefits of running are larger and come faster, in a shorter period of time. A lot of running can be harmful and risky, while it’s not true for walking and jogging.

What are the Jogging Benefits?

Portable Gyms That’ll Help You Get a Better Workout at Home

December 24, 2021December 24, 2021 / Azuni Blogger / Leave a comment

By Renee Cherry

1 of 10What’s a Portable Gym?

If you’re over schlepping it to the gym, you’ve probably been dreaming up ways to upgrade your home gym set-up. Maybe you’d love to own a squat rack and dumbbell set but don’t want to sacrifice a huge chunk of your living space. Enter: portable gyms. The portable workout kits allow you to do a variety of exercises, often with varying levels of resistance, but they’re lightweight and don’t take up much space. To make the most of your at-home workout time get your hands on one of these all-in-one “gyms.”

2 of 10 BodyBoss Home Gym 2.0 Full Portable Gym Home Workout System

For an especially versatile option, go with the BodyBoss portable gym. It comes with a foldable platform that you stand on with multiple hooks. You clip one or more bands onto the hooks depending on how much resistance you want, and then pull, push, or press away from the platform. Also included with the portable exercise equipment: bar, handle, and ankle strap attachments, and a door anchor. You’d be hard-pressed to find an exercise that you can’t do (at least some version of) with the portable workout kit.

3 of 10 MAXPRO SportConnect

The MAXPRO SportConnect is a deceivingly compact platform with chords on each side. It weighs under 9 pounds, yet it can reach an impressive 150 pounds of resistance on each side. You can it for strength, cardio, or suspension training, depending on how you set it up, and you can connect it to your phone via Bluetooth to access workout videos and track your performance. You can place the piece of lightweight, portable exercise equipment on the ground, anchor it to a bench, or even secure it to a door mount, and switch between ankle straps, handles, and a bar attachment. Needless to say, it’s a pretty impressive alternative to the weights and machines you’ll find at a gym.

10 Tips to Speed Recovery After Exercise

December 7, 2021December 7, 2021 / Azuni Blogger / Leave a comment

By Elizabeth Quinn

Get More From Your Recovery Days

Rest and recovery is an essential part of any workout routine. Your after-exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Unfortunately, most people don’t have an after exercise recovery plan. Here are some tips to get your post-workout plans on track.

The Importance of Recovery

Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session.

A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building.

For weight training routines, this means that you should never work out the same muscle groups two days in a row.

There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.1

Replace Lost Fluids

You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery.²

Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.How Much Water Do You Need Each Day2

Eat Healthy Recovery Foods

After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger, and be ready for the next challenge.³ This is even more important if you are performing endurance exercise day after day or trying to build muscle.

Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and carbohydrates.3

Rest and Relax

Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time.

Resting after a hard workout allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.

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These 15 Workouts Are Essential If You Spend the Day Sitting

December 1, 2021December 1, 2021 / Azuni Blogger / Leave a comment

by TONE IT UP

If you tend to spend most of the day sitting, it’s really important to focus on strengthening your abs and lower back. These areas may get weakened from being in the same position for hours on end. Target bigger muscles like your booty and core to torch calories while gaining strength.

Go through this entire routine two to three times up to four times a week to strengthen your lower back and core!

Deadlift and Upright Row

Strengthens lower back, booty, hamstrings, and upper back.

Begin standing with feet hip-width apart while holding a dumbbell in each hand.
Have a slight bend in your knees. Maintain a neutral curve in your lower back as you hinge from the hips and track the dumbbell past your shins.
Return to standing position and slowly pull dumbbells up by your chest with elbows out to the side. That’s one rep.
Do 15 reps.

Side Lunge and Ab Twist

Tones entire booty, quads, and obliques.

Stand with legs further than shoulder-width apart and toes pointed forward.
Bend and lean into your left leg, making sure your knee doesn’t go past your toes.
Push off your left foot to a standing position and lift your left knee to right elbow.
Land softly back into the side lunge.
Do 15 reps.

Plank Hip Dips

A modification from the standard plank that further engages your core and strengthens your lower back.

Begin in a plank position with elbows directly below shoulders.
Make sure your hips don’t drop or arch too high. Your back should be in a straight line.
Tilt your hips toward the left side so that you almost touch the ground.
Repeat on the right and continue alternating sides.
Do 15 reps on each side.

Bent Leg Half Superman

Strengthens glutes, hamstrings, and lower back.

Begin laying on your stomach with legs bent and arms in front of you.
Use your booty to lift your knees off the ground as high as you can go.
Return to start.
Do 15 reps.

Rock the Boat

You’ll feel the burn in both your upper and lower abs.

Begin seated in a boat-pose position with a dumbbell held between both hands in front of your chest.
Twist upper body and weight to the right while keeping legs centered. Then twist to the left.

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5 Simple Pregnancy Exercises for Every Trimester

November 29, 2021November 29, 2021 / Azuni Blogger / Leave a comment

By Teri Hanson

1 of 7: Keep Moving

Experts agree, when you’re expecting, it’s important to keep moving: Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape.

Being fit doesn’t have to mean a big time commitment or fancy equipment. The following workout is simple, can be done at home, and is safe to do in each trimester.

Be sure to do the moves in the order shown and, for best results, do the workout every other day. Always check with your doctor before starting this or any exercise program.

2 of 7: Plié

Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, feet parallel and hip-distance apart.

With your toes and knees turned out to 45 degrees, pull your belly button up and in. Bend your knees, lowering your torso as low as possible while keeping your back straight [shown]. Straighten your legs to return to starting position. Repeat for reps.

Strengthens: Quadriceps, hamstrings and butt. Improves balance.

Side-Lying Inner and Outer Thigh

Lie on your right side, head supported by your forearm, right leg bent at a 45-degree angle and left leg straight. Place your opposite arm on the floor for stability. Lift left leg to about hip height and repeat for reps.

Then, bend your left knee and rest it on top of pillows for support. Straighten your right leg and lift it as high as possible for reps [shown]. Switch sides and repeat for reps.

Strengthens: Core and inner thighs.

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6 Cardio Workout Alternatives to Running

August 16, 2021August 16, 2021 / Azuni Blogger / Leave a comment

This is how David Dack introduces himself “In a nutshell, I’m your average runner who is full of encouragement, motivation, running stories, and a lot of (both solicited and unsolicited) beginner fitness advice.My favorite distance is half-marathon, but I also enjoy trail runs, 5Ks on the track, fun runs, and everything in between.I’ve been running regularly since 2007 and ran my first race in 2009.I was never interested in running growing up, but around my early 20’s, I started running in the morning before going to school to lose some weight and get in shape.”

Looking for the best cardio workout alternatives to running?

Then you have come to the right place.

If you have trouble running—whether you’re injured, burned out or just looking to spice things up—know that you got alternatives.

Here are my favorite cardio exercises that can double up as alternatives to running.

Enjoy!

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own.

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Alternatives To Running Option I – Skipping

Skipping is awesome for many reasons.

This amazing workout can help you build speed, power, and agility in your legs without having to leave the comfort of your home.

How it does that?

First of all, skipping builds lower body strength—especially in the calves—and improves core power and endurance—fundamental aspects of building a powerful and injury free runner.

Also, jump roping workouts can help you become a faster running by training your legs to “spend” less time on the ground, which is one of the main keys to speed and agility.

In other words, jumping rope on a regular basis can help you improve speed, power, balance, coordination, and endurance.

These are the essential elements when it comes to becoming the best runner you can be.

Not only that, the rope also burns tons of calories.

According to research, jumping rope can burn up to 15 calories per minute, depending on intensity and your fitness level, of course.

The only downside of jump rope training that I can think of is that it’s high impact.

As a result, if you have any sort of serious injury, you should go easy on the rope and stay within your fitness level the entire time.

For more tips on jump rope training, check my post here.

Other than that, I see no objection to adding this excellent tool into your training program.

Alternatives To Running Option II – Rowing

I’m not a big rowing machine fan.

I wish I were, but I’m not.

Nonetheless, this doesn’t mean that this machine has got nothing to offer.

Au contraire, rowing is a fantastic cardiovascular exercise that targets the back, core, quads, hamstrings, glutes, as well as the shoulders and the arms, of course.

And with the right training form, you can target your abs, chest, triceps and biceps muscles in one continuous and non-stop motion and action.

In fact, the movement of pushing and pulling on a rowing machine might be more effective than traditional strength training since it hits and targets almost all of the major muscle groups, according to a study by Duke University.

That’s right.

This workout is total body exercise per excellence.

And you can do this all while getting your heart working to its max.

What’s more? Oh, rowing is also very low impact, so it’s an ideal alternative for runners recovering from an injury or looking for a low-impact cardio option.

And if you’ve never used a rowing machine before, then don’t let that stop you.

The good news is that you can find an indoor rowing machine at most gyms and fitness facilities.

You might also consider signing up for an indoor rowing class to get the most out of this amazing workout.

Here is a YouTube tutorial to help you perfect your form and get ready to row with finesse.

Alternatives To Running Option III – The Stairs

According to a Canadian research, walking up 200 steps at least twice a day, five days a week for a duration of two months can lead to an increase in V02 max by up to 17 percent.

Which is great.

Not only that, but you also have to engage more leg muscles on the stairs since you have to constantly lift up your body upward with each step you take.

This boosts overall lower body strength like nothing else.

What’s more?

The stairs are also easier on the joints than classic sprints while also improving your range of motion and agility.

Therefore, if your office or apartment building has access to stairs, or you leave near a stadium, be sure to add this cardio option to your training arsenal.

To get the most of the stairs, be sure to switch it up between running, skipping, jumping, hopping and squatting.

For an impressive stair workout, check my post here.

Alternatives To Running Option IV – Cycling

This is my favorite cardio cross-training exercise.

I really love cycling because it works the lungs and the cardiovascular system in a similar manner to running, but without the high impact often associated with the sport.

Why?

For starters, this is one of the best workouts for shedding mad calories while building up muscles and power in the core, glutes, thighs, and legs.

Also, cycling is low impact, so it’s easier on the body and the perfect cardio option for anyone nursing an injury.

And it’s also the ideal calorie burner.

In fact, research shows that you can burn as many calories as you would during a 45-minutes run during a typical spinning class.

Not only that, cycling can also increase your stride length and speed.

Maybe the only downside of this cardio option is that you’ll need some gear to get going, including a good bike (whether it’s a road bike, mountain bike, etc.), a helmet, and protective glasses and the right clothing.

Also, be sure to stay safe on the road.

Check my post for some of the best biking workouts for runners.

Alternatives To Running Option V – Swimming

If you are a running fanatic, just like me, but are suffering from joint pain or an injury, then swimming might be the exact thing the doctor ordered.

Swimming can push your body and cardiovascular system to the max without so much impact on your joints—making it the IDEAL cardio fitness booster for runners looking to reduce impact on their bodies and/or recovering from an injury.

In fact, according to a study in the Journal of Applied Physiology, hitting the pool for an hour, at least three times per week for ten weeks can increase VO2 max by up 10 percent.

Not only that, swimming also target almost every muscle in the upper body, making it for an excellent resistance training option.

Here is a YouTube tutorial to help you build perfect swimming technique if you are a complete beginner.

Alternatives To Running Option VI – Bodyweight Training

Last but not least, you can also get a great cardio workout without reaching for the rope, hopping on the rowing machine, hitting the pool, or purchasing an expensive bike.

What I really love about bodyweight training is that it is easily scalable, convenient and mostly low impact.

This means you can do it in the comfort of your own house without paying for hefty gym fees or purchasing any expensive training equipment.

All you need is your body, a bit of space, and off you go.

What’s more? Body-only exercises are also so effective at burning calories and maximizing fitness gains.

In fact, performing bodyweight exercises in a high-intensity interval manner can be an effective way to increase total body strength while also the heart pumping.

Some of the best bodyweight cardio exercises include high knees, power skips, butt kicks, jumping jacks, bounding, plyo push-ups, squat jumps, box jumps, and burpees.

The list is almost endless.

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

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