Incorporating endurance training throughout the week is an important part of any great fitness plan. It increases the individual’s heart rate and breathing, therefore, the health of the heart, lungs, and circulatory system will be improved. On top of that, a great cardio plan along with a healthy diet will maximize the individual’s fat loss. There are different types of cardio, and you can do them in many different ways. It’s really up to the individual on what type of cardio they prefer. You can perform cardio by jogging/ briskly walking outside or on a treadmill, or riding on a stationary bike.
TYPES OF CARDIOVASCULAR WORKOUTS:
1. Steady-State cardio: This is a cardio workout that is a continuous, steady effort, as opposed to an interval cardio workout where you change your energy output. In other words, steady-state cardio means having a steady pace whether you are jogging on the treadmill, riding a stationary bike, or on the elliptical machine. If you like the outdoors, this could mean jogging or riding a bike on a nature trail.
2. High Intensity Interval Training: High Intensity Interval training (HIIT) is a training technique where you give 100% of your energy on an exercise for a certain amount of time. After that time is up, you enter into a time where your body is able to rest and recover for the next high intensity period, before once again going into a period of full intensity exercise. The interval times should look different depending on the individual’s physical ability. The recovery periods may include complete rest or light activity depending on an individual’s ability. One of the best things about HIIT is that it can be done almost anywhere and even on a tight schedule, so you don’t even need a gym membership or a lot of time to dedicate to this type of exercise. An average HIIT workout should last around 20 minutes, due to the intensity of the exercise. On average, a person will burn more calories and build more muscle with one HIIT workout when compared to a steady-state cardio workout. If you are a beginner with cardiovascular fitness training, then the best option for you may be to start off with only doing steady state cardio, and then move onto high intensity interval training once your endurance has been build up. After a few weeks of steady-state cardio, you can start to incorporate this type of cardio training in your fitness plan. Click this link for more information on HIIT workouts: https://www.prioritizewellness.com/blog/hiit-high-intensity-interval-training
Many individuals may be hesitant to work out if they have pain in their joints, but luckily, cardio can still be an option for even those who need to be mindful of their joint health. Try doing cardio on a stationary bike or an elliptical if you have sensitive joints and need to do exercises that are low-impact.