How do you explain to clients that they can get a cardio workout without a treadmill or elliptical? What would be a sample workout you would give a client who says they just dojt feel like theyre getting enough of a workout without doing cardio machines? Clients that dont have a gym membership or time to walk outside when its cold or raining.
This really does depend on your client's needs, but for clients that want to get a good "cardio" workout at home on the days they are not working with me, I create a fairly simple circuit that they can repeat as many times as they want to (I usually recommend a minimum of 2 circuits).
I generally include 5 to 10 exercises, and I make sure to demonstrate any modifications that they will need to fit their fitness level. I also instruct them to rest for 2-20 full breaths between exercises depending on their fitness level. If they have specific equipment at home, I will incorporate that into the routine as well.
Here's a quick example that I use for one of my clients:
1. 60 jumping jacks
2. 20 push up (modified as necessary)
3. 60 high knees
4. 30 band rows
5. 60 butt kicks
6. 30 plank jacks
Rest for a minute or 2 and repeat!
I've had this question come up before. It's a fact that walking outside burns more calories that walking on a treadmill because we rely 100% on our bodies to do the work. If your clients think that they still don't get enough of a cardio, you could suggest to them to add some hills or walk on grass, sand or dirt roads or even adding some weight by carrying a backpack. Also taking the stairs instead of the elevator can add to their calorie expenditure. Moving around their office space or house instead of sitting for most of the day can also help. Maybe they can add a few body weight exercises while walking or biking to keep their HR elevated (unless they have a medical condition that would restrict them from doing so). Even when it's cold outside the human body will burn more calories by walking outside. Our bodies are amazing machines that will adopt and evolve continuously. If it's too cold or if it's a rainy day one solution could be for them to go to a mall and do their cardio indoors.
These are just a few ideas to offer them and I hope this helps.
Sometimes our clients give us the answer they think we want to hear or the one they think will get the least objections because they don't want to give us the real reason. It could be that they don't like the heat of working outside. Or they don't like working out in the dark. They had a bad experience with a dog while on a walk before or they like to watch their favorite show while on the treadmill to "get through" the workout. There could be many different reasons.
If you identify that reason that they really don't want to exercise outside, you can come up with a workout that will work for them. Then ask them if they think they can do that. How comfortable are they that they can complete that work on a scale of 1-10? If they don't give you a high number find an activity that will give you a high number. You want them involved in the process and to know that you're listening and care about their progress. You're trying to set them up to succeed so with time, you can push them further, but it first starts with baby steps.
I would explain that anything that gets the heart rate up is cardio.
Did you ask or explain how the cardio machine keeps them moving at a certain pace which is why they get a "better" workout feel?
They may not know how to keep up that pace on their own; that may be the place to take this conversation.
NAPS 2 B Fit
To try and explain why a client can get a cardio workout on a machine can be tricky. It may require some defining, which is just boring for everyone. Knowing why they don't think they can get a workout is a better question to ask. It may be a simple dislike. If that is the case, it is our job to find modes that they do like. If you needed to explain to them the "why" factor, I would tell them that any aerobic exercise is defined by prolonged, regular, repeated muscle action. Ellipticals, bikes, treadmills, etc., all do this.
My suggestion is HIIT (High Intensity Interval Training). This is a research-backed method to 1) provide a challenge, 2) eliminate monotony, and 3) significantly improve cardiovascular and metabolic function. If they will try the machines for this, it is very easy to monitor and control. If they will not do machines, (or like you said, don't have access to them) this can also be done by regular running and/or biking. They would just need a running watch.
Even though the name sounds intimidating, research has shown it to be effective for a wide variety of clientele abilities. (It has been put into use in cardiac-rehab facilities). I use this kind of training for the "young guns" I work with, and for the elderly population as well.
Below is a link to my recent blog post on HIIT. It is a 5 minute read, and provides a sample HIIT routine. It is definitely worth a look: