Types Of Cardio Training
The Types Of Cardio Training For You
Today, there are different types of cardio training designed
to meet the needs of different people. Since not all body
types are different, and of course the bodies function vary
as well. You need to consider your goals and your physical
capacity to perform these exercises in choosing the type of
cardio exercise that you might want to do.
1. Low Intensity & Long Duration Cardio, this is the
least demanding of all aerobic work and usually only involves
walking, jogging and cycling among others. This type of cardio
usually involves slow, continuous, easy steps which can be
done over an extended time period. Usual exercise time goes
more than 30 minutes. Obese people usually have a harder time
moving around LI/LD should be appropriate for them since they
do not have to make complicated and rapid movements. To check
whether you are coping well with the exercise, you can do
the talk test while doing the cardio. If you have no problem
in talking while doing the exercise then you have found your
niche.
2. Medium Intensity, Medium Duration is suitable when our
body has adjusted and coped with the LI/LD. MI/MD should be
done in sets of no more than 40 minutes as it involves a more
cardio work that can increase the maximum heart rate of up
to 70%.
3. High Intensity, Short Duration is a type of level that
demands readiness from the body in order to cope with the
rigor of the cardio exercise. The HI/SD cardio can be done
anywhere from 5-15 minutes depending on the condition and
fitness or the exerciser at 80-85% of his maximum heart rate.
4. Aerobic Interval Training refers to cardio exercise from
a high intensity level to lower intensity and then to higher
intensity again. To make it simple, you can do 3 minutes of
running alternated with 1 minute of walking and repeated 4
or 5 times.
5. Anaerobic Interval Training is a training involves doing
high intensity cardio for a period of time and then resting
or doing low intensity work for the same duration. This training
means sprint for 30 seconds, walk for 30 seconds, walk again
for 30 seconds and repeat the cycle for about 5 times. It
aims to reach 85-100% of the maximum heart rate.
6. Fartlek Training, which is a Swedish technique that incorporates
all the cardio exercises into a single session. This single
session includes a 5 minutes run, walk for 5 minutes, sprint
for 30 seconds, walk slowly for 2 minutes and then run again
for another two minutes. The Fartlek technique is a great
way to trick your metabolism to work harder to burn fat and
it also is an interesting way of doing an otherwise boring
routine.
7. Cardio Circuit Training, which is a type of cardio exercise
where the individual completes one set of exercise then immediately
proceed to the next exercise without rest in between. You
can even carry out these exercises without any equipment at
all. In the gym, you can plan out your entire session by including
different exercises that target different parts of your body
such as leg curls or pulldowns. When going from set to set,
keep in mind that one of the key characteristics of cardio
circuit training is to emphasize on continuously doing your
exercises with only 30-60 second pauses in between your sets.
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