Cardio is a word that commonly describes cardiovascular exercises. Cardiovascular exercises are those that elevate the heart rate to a specific target zone which helps to burn calories.
Cardio trains the body’s aerobic energy system by strengthening heart muscles, improving blood circulation, and increasing lung capacity. Overall, it enhances heart health, improves respiratory functions, and promotes weight loss.
This blog explores the types of cardio that different people can engage in and outlines their benefits.
CARDIO AND ITS CATEGORIES
Exercises like jump rope, jogging, running, burpees etc., are all cardio. And cardio can be easily implemented irrespective of whether the individual works out at the gym, prefers home workouts, or likes outdoor activities.
Also, cardio can be interval-based or steady state. Interval-based workouts have bursts of exercises with rest periods while steady state workouts constitute continuous movements all through the workout.
Here are the types of cardio that can be incorporated in an exercise routine:
High Intensity Interval Training (HIIT)
- HIIT has bursts of quick and highly intense workouts followed by low-intensity recovery workouts.
- Even though these workouts have shorter durations, heart rate stays elevated throughout this routine and burns a lot of calories. Sprints, squat jumps, and burpees are some examples.
Fasted Cardio
- Fasted cardio is a workout performed on an empty stomach and these are best done first thing in the morning.
- Fasted cardio pushes the body to use fat reserves to burn calories, helping with fat loss. It also improves the body’s overall response to use fat as fuel, over time.
Ral Fitness regularly hosts online group workout sessions where trainers coach and workout with the group, helping them at every step.
Moderate Intensity Steady State
- Moderate intensity workouts are performed at a consistent rate and maintain steady levels of intensity for the entire duration of the workout.
- Jogging, fast walking, and running on a treadmill are some examples and such exercises aim at improving endurance.
Low Intensity Steady State
- Low intensity steady state workouts are milder workouts that aim to keep the heart rate up consistently over a steady period of time. Some examples include long walks, steady cycling, and the like.
Active Rest Workout
- Active rest workouts like swimming, yoga, and similar lighter exercise routines are performed on recovery days or between intervals to combat soreness and provide rest for the body.
- These exercises also keep workouts interesting by switching focus every now and then.
At the end of the day, the best type of cardio is the one that people actually do every day and enjoy. So, what is your current cardio routine like? Keep us in the loop!
