Different Forms Of Cardio Exercise
Cardiovascular exercise is defined by exercising for more than a 20 minute period. There are two types of cardio training: aerobic and anaerobic.
Aerobic training literally means in the presence of oxygen and anaerobic training means without oxygen. Long distance running is a form of aerobic cardio exercise whilst sprinting is the perfect example of anaerobic cardio exercise. It is important to include a short warm-up and cooldown period as part of your cardio sessions.
Let’s explore the different forms of cardio exercise in more detail.
- Steady State Cardio
Also known as continuous training, steady state cardio involves training at the same pace for long periods of time, usually between 20 to 60 minutes and without any rest periods. Going for a long run on the treadmill at a steady set pace is an example of this type of training.
Steady state cardio is the least demanding method of training making it ideal for those new to fitness and cardiovascular training. You should be able to talk comfortably during your session.
- Interval Training
Interval training is defined as aerobic exercise performed at 60-90% of your maximum heart rate with rest periods built in. If you’re bored easily, this style of workout is a great option as you’ll frequently change the intensity at which you work during your session. Generally speaking, the more intense the workout, the more you should rest in between. Interval training helps you to develop strength and power more than steady state cardio as it is broken up into smaller, explosive training intervals. A typical interval training session lasts between 20 to 40 minutes, which makes it the perfect type of cardio exercise for those under time pressure.
- Aerobic Circuit Training
This form of training involves alternating short periods of cardio with short periods of anaerobic exercises, such as weight lifting.
With circuit training you can combine a number of exercises together, preventing your body from adapting, which is great for muscle building.
Combining a two minute run on the treadmill, followed by one minute of shoulder presses, then two minutes on the rowing machine, followed by one minute of chest presses is an example of aerobic circuit training.
Like interval training, if you are bored easily or pushed for time aerobic circuit training is perfect, as you can squeeze multiple exercises into a short period of time.
Avoid performing any large muscle group exercises too early on, as this will sap your energy and you will find the workout difficult to complete.
There are three types of cross-training. The first involves choosing a number of cardio machines at the gym to workout on in the same session. An example workout could be running for ten minutes on the treadmill, followed by ten minutes cycling on the stationary bike and ten minutes on the elliptical machine.
The second option is to use a different piece of cardio equipment every day of the week. Finally, you could choose a different cardio exercise for every season. This might include running in the summer, hiking in the autumn, skiing in the winter and swimming in the spring.
That concludes our article on the different forms of cardio exercise, which form most appeals to you?