When you are embarking on the path to weight loss, it is important to include a cardiovascular component to maximize your potential. Cardiovascular activity includes any type of exercise which elevates your heart rate and generally utilizes the larger muscles of your body to generate energy.
Cardio is a very versatile exercise and can be performed either indoors or outdoors, with or without a variety of equipment. Common outdoor cardio activities include running or jogging, cycling, skiing, power walking, rollerblading, and even skipping rope. Common indoor cardio activities include the use of machines such as the treadmill, elliptical, cycles, rowing machines, and step and ladder machines.
There are five different types of cardio sessions and we will describe each one briefly:
1. Low Intensity for long durations - This type of cardio includes walking or cycling and generally lasts for about 40 minutes or longer. This training type usually gets your heart rate going to 40% - 60% of the maximum rate. You can tell that you are in this zone because you are still able to hold a conversation while performing the exercise.
2. Medium intensity and duration - While performing this type of cardio, such as jogging, you are generally within 60% - 70% of your maximum heart rate. The duration will shorten to about 20 - 40 minutes and while still allowing you to converse, you will find yourself panting and breathing heavily.
3. High intensity for short periods - High intensity training usually lasts no more than 20 minutes and gets your heart rate going over 80% and higher of it's maximum. As this type of training is very demanding on the body, it will be nearly impossible for you to speak as you will be solely focused on breathing properly.
4. Interval training - Interval training falls into two subcategories, aerobic and anaerobic training. Aerobic training alternates between bouts of moderate to high intensity with low intensity periods, such as running for one minute, walking for three minutes, and jogging for one minute then repeating. Anaerobic training alternates between bouts of extremely demanding, high intensity sprinting with equal rest periods such as sprinting for 45 seconds, walking for 45 seconds, and repeating.
5. Circuit training - Circuit training involves performing a set routine of strength training exercises without any rest between them. Usually, but not always, circuit training is performed using a total body workout thus giving an opportunity for light cardio as well as all over strengthening.
Now that you know the different types of cardiovascular activity available, be sure to add one or a combination to your workout routine.
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