New Feature: Free Bodyweight Workouts

What Is Deck Of Cards Workout?

The deck of cards workout is a simple yet effective exercise routine which requires no equipment or special skills. You just need to have some paper and a few playing cards. This exercise routine will make your muscles work harder than usual and it will also improve your flexibility, strength, endurance and balance. The card workout can be done anywhere so there are no restrictions when it comes to where you do the exercises.

How To Do Deck Of Cards Workout?

You will first need to prepare yourself with the following items:

Card Stock – You can use any kind of card stock. Card Box – A sturdy box or plastic container is needed if you want to keep track of how many times you perform each exercise.

Exercise Mat/Stool – If you don’t have one, then you can simply place your feet on the floor while doing the exercises.

Now that you have everything ready, start preparing your deck of cards. You can either buy them from a local store or you can make your own deck out of regular playing cards.

Make sure they are thick enough to hold all the cards without tearing up the surface.

Once you have prepared your deck of cards, it’s time to get started!

Shuffle the deck of cards and then choose the first card as your starting point. Count one by one from that starting point and put a check mark on the card; do the same for all other odd numbers.

This will be your first exercise.

Doing a single push-up for every check marked card will help you achieve this routine.

New Feature: Free Bodyweight Workouts - at GYMFITWORKOUT

After you finish all of the odd-numbered cards, go back to the first one and start over again. This will be your new starting point.

Once you’ve finished all of the cards, you can continue with this method by counting the even-numbered cards.

The Deck Of Cards Workout Routine:

Step 1 – The Deck of cards consists of two different types; one with solid color backs and the other with multi-colored designs on the back. For the first deck choose any card as your starting point.

From that card, count one by one until you reach the edge of the deck, placing a mark (or any symbol) on the card. Now flip that card and count one by one again from where the last mark was placed to the opposite edge of the deck and place a mark on that card as well.

Step 2 – Flip the marked-cards over and place them together, forming a stack. Do the same with all the other cards.

Once you have created a number of stacks equal to the number of marks on the table, arrange these stacks from top to bottom in the order of their marks. The topmost stack will contain the fewest number of cards and the bottom-most stack will contain the most.

Step 3 – The above process can be thought of as sorting cards into ordered sub-lists.

Step 4 – After counting the marked cards, you will be able to calculate your current VO2 Max score. Follow this simple formula to know your score: Number of marked cards/Number of card in the deck * 100.

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Step 5 – After you have completed the process with one deck, repeat it with the rest of the decks. Once you are done, add all of your scores together to get your final VO2 Max score.

Step 6 – The highest score you have ever achieved is your current VO2 Max score. This number will help you keep a track of your fitness level overtime.

Step 7 – You can also use your VO2 Max score to determine how many calories you burn during a workout session. If you have an exercise bike, a treadmill or any other fitness equipment at your disposal, you can use your numbers to calculate the approximate number of calories you are burning while working out.

Here are some formulas that will help you with this:

Calories Burned = (A*V)/470.

Calories Burned = (M*V)/340.

Where,

A = Age of the person exercising

V = Velocity (KPH) of the exercise session in progress

M = VO2 Max score of the person exercising

New Feature: Free Bodyweight Workouts - at GYMFITWORKOUT

For best results, we recommend that you should be 18 years or older before proceeding with this routine to get accurate results. Younger than 18, you may not be able to achieve the desired results.

But if you are younger than 18 and still wish to pursue this routine, then you can adjust the formula as follows:

Calories Burned = (0.5*A*V)/470.

Calories Burned = (0.5*M*V)/340.

Follow this routine 3-4 times a week and you will be able to witness amazing results. Before you start, it is recommended that you consult your doctor first to make sure that this routine falls in line with your health profile.

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Anthropometric determination of fat-free body weight. by WV Dobeln – Acta Medica Scandinavica, 1959 – cabdirect.org

Feature-free activity classification of inertial sensor data with machine vision techniques: method, development, and evaluation by JJD Veiga, M O’Reilly, D Whelan… – JMIR mHealth and …, 2017 – mhealth.jmir.org

WiFit: Ubiquitous bodyweight exercise monitoring with commodity Wi-Fi devices by S Li, X Li, Q Lv, G Tian, D Zhang – 2018 IEEE SmartWorld …, 2018 – ieeexplore.ieee.org

Locomotor training in subjects with sensori-motor deficits: an overview of the robotic gait orthosis lokomat by R Riener, L Lünenburger, IC Maier… – Journal of Healthcare …, 2010 – hindawi.com

Evaluation of a web-based lifestyle coach designed to maintain a healthy bodyweight by SM Kelders, JEWC van Gemert-Pijnen… – … of telemedicine and …, 2010 – journals.sagepub.com

Fat free body weight of Swedish Air Force pilots. by WV Dobeln – Aerospace Medicine, 1961 – cabdirect.org