There are situations when there is no opportunity to work on cardio equipment or even just go outside for a run. Don't get discouraged! We offer you several ways to warm up and train in a 2×2 meter space — performing Cardio Squats.
Methods used:
Even-paced method — consists of continuous squatting. It is used for both warm-up and training. For warm-up, 5–10 minutes is sufficient, while training duration is determined by the goals and objectives it is designed to address. The pace of the exercise should match your oxidative-recovery potential.
If the well-known burning sensation appears in your muscles, it means the pace or range of motion is set incorrectly. The recipe is simple — reduce these parameters without stopping. Soon the discomfort will subside, and if desired, you can squat continuously for several hours.
Variable method — involves changing the pace or range of motion, which leads to increased energy capacity and greater engagement of anaerobic processes in energy supply.
Try squatting for one minute, then increase the pace for 30 seconds.
The body's response to this change will be a shift in energy supply towards the anaerobic type — increased heart rate, faster breathing. Most likely a burning sensation will appear, meaning you have crossed the anaerobic threshold — OBLA.
Then reduce the pace, resulting in a shift of focus to the aerobic type of energy supply.
Periods of increased intensity can be regulated by time and pace (interval training method) or depend on your capabilities. This method trains the body's anaerobic capacity, i.e., increases overall and strength endurance.
Tips for performing Cardio Squats:
• Keep your back straight, bring your shoulder blades towards your spine.
• For increased safety, squat down to a 90° angle at the knee joint.
• Pay special attention to your breathing. Inhale as you squat down, exhale as you stand up (uncontrolled breathing will lead to decreased performance).
• Change your foot stance width every 50 repetitions to work all leg muscles more evenly.
• If using additional weight, choose the load very carefully. Excessive weight will inevitably lead to compromised form, reduced duration, and most importantly, increased risk of injury.
• Gradually increase training duration and, accordingly, the number of squats (no more than 50 per week), as well as their range of motion (increasing range automatically increases intensity).
• To increase intensity, you can temporarily replace squats with lunges.