Sticking with something you do not enjoy is hard, so you have to select the right cardio. There are five basic types of cardiovascular exercise. Many activities fall within the five main categories, so you must determine which category best suits you while considering your physical abilities and preferences. The five include:
Low Intensity, Long Duration Cardio
Medium Intensity, Medium Duration Cardio
High Intensity, Short Duration Cardio
Aerobic Interval Training
Anaerobic Interval Training
After selecting, you can explore the activities within that category and develop your cardio routine around those options. Below, you’ll find more details on each type.
Low Intensity, Long Duration Cardio
Low-intensity, long-duration cardio is ideal for those just starting cardiovascular training. It can also benefit individuals more focused on other training methods, like weight lifting, or who just want to integrate cardio for general health. This type of cardiovascular training stays within the 40-60% MHR range and lasts 45-60 minutes. Activities that fall within this category include walking, jogging, elliptical training, and cycling.
Medium Intensity, Medium Duration Cardio
This category is a step up from low-intensity, long-duration cardio. Medium-intensity, medium-duration cardio also includes activities like jogging, elliptical training, and cycling but involves intensities within 60-75% MHR. Due to the increased intensity, the duration should be at most 40 minutes. The average duration is about 30-40 minutes.
High Intensity, Short Duration Cardio
High-intensity, short-duration cardio is for those looking for a challenge and exceptional results in fat loss, stamina, endurance and lung capacity. This is the type of cardio often referred to as high-intensity interval training (HIIT). It involves short, intense intervals of aerobic activity. High intensity means the max heart rate should be anywhere from 80-85%. HIIT workouts are usually 10-20 minutes, but anything less than 30 minutes is acceptable. Those who extend their high-intensity session should stay at 75-80% MHR until performance improves.
Aerobic Interval Training
Aerobic interval training is about variation. It combines high, medium, and low-intensity work within 1-5 minutes to keep the body in its aerobic zone by not pushing it so far that you’re forced to stop. Unlike HIIT, you move from one interval and then repeat without taking an inactive rest period, which is why variation in intensity is essential. Aerobic interval training is perfect for those with high blood pressure, high cholesterol, diabetes, and heart disease.
Anaerobic Interval Training
Anaerobic interval training is the magic of cardiovascular exercise. It is basically training without oxygen or without enough oxygen. You are probably wondering how that’s even possible. By exerting yourself to perform at a minimum of 85% MHR, an oxygen deficit is create,d meaning the body requires more oxygen than it can consume. Oxygen stores must be replenisheforor the body to return to its resting metabolic state. This causes the body to continue to burn calories as it refuels these stores, making anaerobic intervals a good fit for those open to a challenge and serious resultsabouto fat loss and overall performance.
