The practice of cardiovascular exercise commonly known as cardio is an important part of complete
fitness program. It involves exercises that increase the blood pressure boost your cardiovascular
fitness & increase endurance. There are many forms of cardio training that each have their distinct
advantages and disadvantages. Heres look at the most well known alternatives.
Steady State Cardio
Stable state cardio means keeping the same pace and levels throughout your workout. This type of
workout usually has moderate intensity that allows your heart rate to stay in predetermined area.
Cardio that is steady state is ideal for increasing endurance as well as improving your overall
cardiovascular fitness
A few commonly used examples of cardio that are steady state comprise:
● Run: Jogging at constant speed on treadmill or an outside on trails.
● Cycle: Riding stationary bike or road bicycle with steady pace.
● Swimming The swimmer swims laps in the same pace as the swimming pool.
● rowing The rowing of machine in steady pace.
● Elliptical Training: Using an elliptical machine at consistent speed.
High Intensity Interval Training (HIIT)
High intensity Interval Training (HIIT) involves the alternation of small bursts in intense exercise as
well as periods of relaxation or active recuperation. This form of training is distinguished by high
intensity times followed by intervals with lower intensity. It is extremely efficient for increasing the
cardiovascular fitness as well as burning calories and boosting metabolic rate.
Examples of HIIT workouts are:
● Burpee intervals Perform burpees for 30 seconds. Then 30 seconds of rest repeated for
multiple rounds.
● Speed intervals The sprinting for 30 seconds then 30 seconds of walking or jogging repeated
for many cycles.
● Hill sprints The goal is to run up the climb as fast as you can then walking or jogging down
repeated for multiple rounds.
● Tabata intervals Doing workout with high intensity for 20 seconds. Then follow with 10
seconds of time to rest and repeating for eight rounds.
Fartlek Training
Fartlek practice that roughly translates as "speed play" from Swedish it involves changing the
intensity of your training during workout. The type of exercise typically takes place in natural
surroundings and involves alternately alternating periods of running fast or walking as well as slower
paced recuperation. Fartlek exercise is fantastic option to boost performance endurance as well as
mental strength.
A few examples of Fartlek exercises are:
● Hill repeats hill climb with rapid pace & then slowing down to walking or jogging down
repeating for multiple rounds.
● Interval is run on trails. Intervals of running faster sections & walking or running more
leisurely sections along trails.
● Fartlek sessions performed on treadmills: Alternating the speed and gradient of the
treadmill during the exercise.
Other Types of Cardio Training
Alongside the three primary forms of cardio training mentioned above you can also consider the
following choices to be considered:
● Circuit Training: Combining strength training workouts with intervals of cardio for an all
body exercise.
● Cross training Implementing range of aerobic exercises into your workout program to reduce
the risk of injuries due to overuse and prevent boredom.
● group fitness courses: Participating in group fitness classes such as Zumba spin spinning or
boot camp will provide variety and motivation your fitness routine.
● Dance exercises: Dancing is entertaining and effective method to increase your heart rate up
& help you burn fat.
The perfect form of training for your needs will be determined by the nature of your fitness objectives
personal preferences and lifestyle. It is often suggested to include various types of training for cardio
within your workout routine in order to get the most results and reduce boredom. Make sure to speak
with health competent prior to beginning any exercise regimen.
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Beginner Cardio Workouts
Workout #1: Walking Program
● Time: 30 minutes-5 min warm up walk 20 minutes of fast walking 5 minutes cooling down
● Target heart rate: 50 65% max
● Frequency: 3 to 4 times per week
This exercise is an excellent start place for beginners. Its easy and low impact to do on joints which
makes it appropriate for the majority of individuals.
Workout #2: Walk Jog Intervals
● Time: 25 minutes-5 min warm up walk-8 rounds: 1 minute light jog 1 min recovery walk-5
minutes of cooling down with walking
This exercise introduces intervals that can increase fitness levels and cardiovascular fitness.
Interchanging of jogging and walking gradually will boost the intensity of the exercise.
Workout #3: Stationary Bike
● Time: 20 minutes-5 min of pedaling easy-10 min moderate resistance 5 minutes cooling
down
● Resistance: 3 to 5 on scale of 10
● RPM: 60 to 80
Stationary biking is yet another exercise that is low impact and is appropriate for indoor use. With the
ability to adjust resistance and the RPM it is possible to slowly improve the level of intensity.
Intermediate Cardio Workouts
Workout #4: Running Intervals
● Time: 35 minutes-5 min warm up run-10 rounds: 1 min hard run 1 min recovery from
jogging-5 minutes cool down jog
● Target effort: 7/10 during intervals
Running intervals can be fantastic method to rise the speed of your run and endurance. Alternating
between tough running and jog recovery intervals allows you to push yourself & also allow for
recuperation.
Workout #5: Elliptical HIIT
● Time: 30 minutes-5 minutes at moderate pace 10 rounds: 30 seconds high resistance speed
1.5 min moderate pace with 5 min cool down
● Resistance: Vary between 5 to 8/10
High intensity interval exercise (HIIT) using the exercise bike is strenuous and effective technique to
reduce calories and boost the cardiovascular fitness. Short bursts of intense workouts followed by
periods relaxation can give you an excellent workout within brief amount of time.
Workout #6: Rowing Pyramid
● Time: 40 minutes-5 min warm up Pyramid (increasing before decreasing) 1 minute hard / 1
min simple 2 min hard 1 minute easy 3 minutes hard 2 min simple 2 min hard 1 minute easy 1
min easy / 1 minute easy-5 minutes cooling down
The rowing workout is an all body exercise which can be performed indoors. The workout of the
rowing pyramid is an intense method to boost the endurance and strength of your body.
Advanced Cardio Workouts
Workout #7: Speed Training
● Time: 45 minutes-10 min of dynamic warm up 8 rounds: 400m sprint (85 to 90 percent
effort) 200m jog recovery 5 minutes cool down
Training for speed is an excellent method to rise your speed in running as well as power. The 400m
sprints can be challenging but they will help increase your speed.
Workout #8: Tabata Intervals
● Time: 25 minutes-5 min warm up. Then 4 rounds comprising 8 repetitions of 20 seconds max
effort Rest for 10 seconds-1 min recovery time between rounds. 5 min cool down.
Tabata intervals provide vigorous interval training exercise thats extremely efficient for increasing
cardio fitness as well as burning off calories. They are followed by rest period of 10 seconds before
the exercise is repeated for eight cycles.
Cross Training Programs: Versatile Approach to Fitness
Cross training plans incorporate various workouts and exercises in your exercise routine. It has
numerous advantages that include:
● Lower risk of injury: By engaging different muscles and not performing repetition cross
training may assist in preventing overuse injuries.
● Enhances athletic performance Training for cross training will improve the overall fitness
and rise your performance at your sport of choice or sport.
● Motivation Boost: Combining the workout routines you do can reduce the boredom that can
happen and keep you focused.
● Enhanced Functional fitness: Cross training can boost your capacity to do every day tasks
and exercises.
Here are some of the most popular cross training courses:
Circuit Training
Circuit training is the process of doing set of workouts in series and with minimum of rest between
exercises. This kind of exercise can be effective for building strength endurance and cardiovascular
fitness.
Example Circuit:
● Durée: 30 to 45 minutes
● Exercises:
○ Push ups
○ Squats
○ Lunges
○ Rows of dumbbells
○ Crunches
● Rest: 30 seconds between exercises
● rounds: 3 to4 rounds
Mixed Modality Training
Mixed modality training blends various kinds of exercises including cycling running rowing and
swimming. This is great method for building the overall fitness and stamina.
Example Workout:
● Time: 60 minutes
● Exercises:
○ Ten minutes of running
○ Ten minutes of biking
○ Ten minutes of rowing
○ Ten minutes swimming
● Rest: 30 seconds between exercises
Heart Rate Training Zones
Heart rate training is the process of monitoring your heart rate while exercising and then adjusting the
intensity of your workout so that you can target certain training areas. This method can assist you to
enhance your workout for different fitness targets.
Heart Rate Zones:
● Zone 1 (50 to 60% HR max): Recovery cool down warm up and rest
● Zone 2 (60 to 70% max HR): Base building long duration fat burning endurance
● Zone 3 (70 to 80% HR max): Aerobic power as well as tempo and racing pace threshold
training
● Zone 4 (80 to 90 percent HR max): Anaerobic threshold and interval training speed
development and maximal VO2
● Zone 5 (90 to 100% max HR): Maximum effort sprint training power development short
duration
In order to determine your maximum heart rate (max HR) to determine your max HR use this
formula:
Max HR = 220-age
So for example 30 year olds maximal HR would be 220 + 30 = the number of beats per minute at 190.
Additional Cross Training Programs
● Boot camp training Workouts of high intensity that blend cardio and strength training as
well as the use of functional fitness exercises.
● CrossFit An all body exercise program that focuses on the importance of functional fitness as
well as endurance and strength along with the endurance of your cardiovascular system.
● HIIT (High Intensity Interval Training): Short bursts of intense workout and then short
periods of relaxation.
● Pilates The program is low impact and concentrates on increasing endurance flexibility & the
balance.
● Yoga: practice that integrates body and mind with yoga postures breathing exercises and
meditation.
In integrating cross training into your daily routine be sure that you listen to your body & stay clear of
overloading. Gradually rise your intensity and length of your exercise routine as you get more fit.
Think about consulting with medical skillful or certified fitness trainer before beginning your new
program of cross training.
When you incorporate cross training in your fitness regimen you will increase your overall fitness
fitness & well being.
Progression Guidelines: Roadmap to Fitness Success
Weekly Structure
It is crucial to be consistent in achieving your fitness objectives. Set goal for regular exercise which
includes:
● 3 cardio workouts: Engage in activities which rise your heart rate for more than 30 minutes
every day during the week.
● Mix intensity: Incorporate variety of intensities like high intensity interlace training (HIIT)
and moderate intensity cardio as well as low intensity steady state (LISS) Training.
● Let your body recover: Schedule rest days so that your body can recover from overtraining
and to prevent it from happening.
● Add variety to your workout: Keep your workouts exciting by testing diverse exercises and
different types of activities to stay away from boredom and avoid plateaus
Monthly Progress
Once you are more used to your workout routine begin to gradually boost both the strength and length
of your exercise.
● elevate the duration of your workout: Slowly rise the duration of your cardio workouts as
well as the amount of repetitions and sets during your workouts for strength.
● Intensify: Incorporate more challenging exercises boost weights or cut down on rest time
between sets.
● Cut down on rest times: As your fitness grows you can gradually cut down on time between
sets allowing you in order to boost the intensity of your training.
● The latest challenges: Continuously challenge your self by attempting new workouts and
activities or fitness classes.
Safety and Recovery
Safety and recovery are the top priorities vital for long term success and preventive injury.
● Injury Prevention:
○ Proper warm up Start every workout by doing 5 10 minutes of warming up in order
to get your muscles prepared and joints.
○ Cool down regimen: End your workouts by cooling down for 5 to 10 minutes in
norder to reduce gradually the heart rate while promoting the flexibility.
○ Focus on form: Pay close attention to your posture during exercise in order to avoid
injury and maximise the effectiveness.
○ Checking the equipment Make sure that the device is in good working order and is
properly adjusted to avoid injuries.
● Recovery Methods:
○ Quality of sleep: Aim for 7 9 hours of restful sleep every evening to enable your
body to heal and recuperate.
○ Nutrition Timing: Fuel your body by eating healthy diet which provides enough
energy for your exercise routine and helps with the recovery.
○ Hydration Keep hydrated all through the day particularly when you exercise and
afterwards.
○ Active recovery On days off do low impact exercises such as swimming walking or
even yoga to help you recover and keep your flexibility.
Following these steps to progress while prioritizing your safety and recovery by focusing on recovery
and safety you will energetically rise you fitness degree and obtain your goals for health. Be aware of
your bodys signals stay away from overtraining and consult skillful advice if required.
A successful cardio workout is one that has regularity correct progression and the ability to vary.
Begin at appropriate level and then slowly boost the intensity and length. Be aware of your bodys
needs keep your form in check and modify your workout according to your objectives and your
recovery requirements.
