A Comprehensive Guide to Different Types of Cardio
Cardio - You might immediately think of running or a HIIT session as Cardio, but did you know there’s several layers to Cardio, from low intensity long duration exercise to high intensity short burst sessions.
Cardio - You might immediately think of running or a HIIT session as Cardio, but did you know there’s several layers to Cardio, from low intensity long duration exercise to high intensity short burst sessions.
Cardiovascular exercise plays a crucial role in maintaining overall health and fitness. Equally as important if knowing target heart rate zones to aim for across each of these sessions to maximise the benefits.
It's crucial to note that individual factors like age, fitness level, and health conditions influence target heart rates. If you’re unfamiliar with the formula to find your heart rate, use 220 minus your age to estimate maximum heart rate. Let’s say you're 40 years old, that’s…
220 minus 40 years old = 180 times by 0.9 for 90% = 162
220 minus 40 years old = 180 times by 0.8 for 80% = 144
220 minus 40 years old = 180 times by 0.7 for 70% = 126
Monitoring your heart rate during cardio workouts provides valuable insights into the intensity of your exercise. Whether you're taking a leisurely walk or powering through a CrossFit session, aligning your heart rate with the recommended zones enhances the effectiveness and safety of your cardio routine.
Let's explore the diverse world of cardio exercises.
1. Low-Intensity, Long-Duration Cardio
Description: Sustained activities at a steady pace for an extended period.
Examples: Walking, leisurely cycling, and swimming.
Benefits: Ideal for beginners, promotes fat burning, and improves endurance.
Target Heart Rate Zone: 50-70% of your maximum heart rate.
Explanation: This zone ensures you maintain a steady pace, allowing your body to utilise fat as a primary energy source. It promotes endurance and is ideal for beginners or those focusing on building a cardiovascular base
2. Medium-Intensity, Medium-Duration Cardio
Description: Moderate effort sustained over a moderate timeframe.
Examples: Jogging, cycling, and dance-based workouts.
Benefits: Enhances cardiovascular health, burns calories effectively.
Target Heart Rate Zone: 70-90% of your maximum heart rate.
Explanation: HIIT and related activities involve bursts of intense effort followed by short rest periods. This heart rate range enhances cardiovascular fitness, burns calories, and triggers the afterburn effect, promoting fat loss even after the workout.
3. High-Intensity Interval Training (HIIT)
Description: Alternating between short bursts of intense activity and rest.
Examples: Sprinting, jumping exercises, and HIIT workouts.
Benefits: Efficient calorie burning, boosts metabolism, and improves cardiovascular health.
Target Heart Rate Zone: 70-90% of your maximum heart rate.
Explanation: HIIT and related activities involve bursts of intense effort followed by short rest periods. This heart rate range enhances cardiovascular fitness, burns calories, and triggers the afterburn effect, promoting fat loss even after the workout.
4. Circuit Training
Description: Rotating through different exercises with minimal rest.
Examples: Combining strength and cardio exercises in a circuit.
Benefits: Enhances overall fitness, builds strength, and burns calories.
Target Heart Rate Zone: 70-90% of your maximum heart rate.
Explanation: HIIT and related activities involve bursts of intense effort followed by short rest periods. This heart rate range enhances cardiovascular fitness, burns calories, and triggers the afterburn effect, promoting fat loss even after the workout.
5. CrossFit
Description: Varied, high-intensity workouts combining cardio and strength training.
Examples: Functional movements like lifting, running, and rowing.
Benefits: Improves strength, endurance, and flexibility.
Target Heart Rate Zone: 70-90% of your maximum heart rate.
Explanation: HIIT and related activities involve bursts of intense effort followed by short rest periods. This heart rate range enhances cardiovascular fitness, burns calories, and triggers the afterburn effect, promoting fat loss even after the workout.
6. Aerobics
Description: Choreographed routines to music, often involving repetitive movements.
Examples: Traditional aerobics classes, Zumba.
Benefits: Boosts cardiovascular fitness, improves coordination.
Target Heart Rate Zone: 60-80% of your maximum heart rate.
Explanation: Aerobic exercises aim to increase cardiovascular endurance. Staying within this heart rate range during aerobics ensures a balance between sustained effort and cardiovascular benefits, improving overall fitness.
