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How to get your heart rate up without going for a run

For some people running is just not enjoyable or an injury is preventing them from doing it. You may also get into the trap of thinking that the only way to get your heart rate up is by running. This is not true, there are actually many different ways to get your heart rate up. Below we look at a number of different ways to do this.

Circuit training – Circuit training involves doing a number of exercises in a row that target different parts of the body. Circuit training is not only good for all-round body health but can also be used to help get the heart rate up. You can do this by picking 4-5 exercises and doing them fast and one after the other. For example, if you did some step-ups, burpees, lunges and boxing in a circuit you would be sure to get your heart going.

Arm pedals – a cheap and effective way for getting your heart rate going is by using arm pedals. These can be purchased at most sports stores and work the same way as normal cycling, but for your arms. You can adjust resistance and your speed to make your workout hard and really get your heart pumping.

Boxing – I think this is one of the most underused forms of exercise. By boxing I don’t mean sparing with people, I mean punching a bag or some gloves with the desire to get fitter. Boxing can be done in rounds of 10-20s and is a really good cardio workout. It can also be interspersed with different exercises if you are looking for that extra workout.

Cycling- Another simple exercise that can be done to get your heart pumping. The good thing about cycling is that it can be done either stationary or moving. So, if you don’t have a good bike track around your place you can set up a stationary bike at home and start pedaling.

Each of these forms of exercise can be done at a different intensity, duration, or frequency depending on what you are wanting to achieve. These are also not the be-all and end-all. If you ever need any help to start exercising or alternative exercise modalities to do always seek help from your local exercise physiologist.

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