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Truly Huge Fitness Tips
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Fitness Tips For 5/11/2005
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Types of Cardio Exercise
Aerobic exercise comes in seven types:
1.) Low Intensity, Long Duration Cardio: This type of Cardio
requires 40-60% of your maximum heart rate and it involves sort
of low activity cardio such as walking, jogging, going for a
ride in a bicycle, etc. They're relatively easy exercises; the
catch is that it has to be continuous and long which means you
must keep going at it almost non-stop for about 30-45 minutes.
If you're just starting cardio or exercising this is the
exercise activity you're looking for because its easy to follow,
and if you have a treadmill or a stationary bike you're all
set to do it all in the comfort of your own home! This type
of cardio is also good for burning fat; it isn't as vigorous
or demanding as other exercises yet it helps you burn fat as a
steady yet slower pace but it works! This is good for obese
people to lose fat because it isn't hard, and basically they're
just starting exercising.
2.) Medium Intensity, Medium Duration: This Cardio requires
almost 70% of your maximum heart rate capacity; it usually
requires you to do aerobic exercises and it can be used for
losing fat (well, actually all can be used for that too). It
is harder which means it isn't long because you use twice as
much energy, but it's well worth it (Remember, no pain, no gain!),
it will usually take you 20-40 Minutes a day and you can do this
Cardio form after you ve succeeded in the Low Intensity Cardio,
if you start from here you'll find it a bit difficult if you
haven't exercised before. This sort of Cardio form can be
basketball, football, or other sport such as those, running,
swimming, etc. You will breathe heavily which is this forms
characteristic, heavy breathing because of a harder workout.
3.) High Intensity, Short Duration: This type of Cardio as said
is Intensive, it requires about 80-85% of your Maximum Heart rate,
it is short though, 5-20 Minutes is enough but it is vigorous,
the performance you will use depends on your fitness level and
sometimes genetics. Remember that the time you spend on this type
of cardio form depends on your fitness level and endurance. This
type of exercises can be running at a continuous rate, stationary
bike is preferred for this form of cardio because you can adjust
the resistance to a hard level.
4.) Aerobic Interval Training: This form of Cardio requires you
do a routine of Medium and High intensity Cardio at first
alternating with a small rest of low intensity cardio. A good
thing to keep in mind is that with this form of cardio you can
alternate the intensity of your workout so you can keep up with
yourself. Just remember to work hard enough to get a good workout
but not too hard so that you don't have to stop.
5.) Anaerobic Interval Training: This form of cardio is simple,
and will take place with High-Medium Intensity cardio, the catch
is that the time you do your High Intensive workout will be the
time to rest and then start again until you've completed the
number of sets (i.e. 10 Minutes workout, 10 minutes rest, 10
minutes workout, 10 minute rest, etc).
6.) Fartlek Training: This means Play in Swedish, it is not a
game or play, but it is sort of fun because you mix Low, Medium
and High intensity workouts, for example you can walk for 10-20
minutes, jog for 10-5 minutes and then sprint/run for 3-2 minutes
then start walking again. It s fairly simple right? And it s fun
to top it all. And don't worry; people will NOT look at you
funny when doing it outside.
7.) Circuit Training: As you might have guessed already this
is sort of aerobic weight training. For this you must use a
variation of exercises using a fairly small weight, but you
must do each exercise for a period of time without failing to
do the reps which you have put as your goal for a period of
time and you will do each exercise continuously with a set
time interval. This type of cardio is a good form of mixing
weight training and cardio at the same time, and it's
perfect if you don't have time to do both, and to top it
off it works your entire body instead of just a certain place!
*Remember, all of these types of aerobic exercise can be done
using a machine (i.e. Treadmill, stationary bike, etc.) as well
as without them, uses whatever is more comfortable to you, and
remember not to over train. Beginners start with Low Intensity
Cardio, you will be surprised at how well it works.
