Treadmill, elliptical, rowing, and stair machines all come to mind when cardio is mentioned. Cardio workouts increase your heart rate, make you more fit, and help increase your strength and endurance. So what types of cardio are there and how much should you be doing?
Types of Cardio
Low-Intensity Steady State
This type of cardio can usually be done walking at an incline on the treadmill, jogging, circuit training, cycling, or using an elliptical. They’re usually longer in duration and range from 30 to 90 minutes. If you have weak joints or are recovering from injuries, this is the best type of cardio to do.
Moderate-Intensity Cardio
Moderate-intensity cardio can be done at a steady pace or done at a high-speed with intervals of rest. It’s usually performed between 20 to 60 minutes because it’s more tiring and intense than low-intensity steady-state cardio and you’ll be burning more calories.
High-Intensity Interval Training
High-intensity training is done at a steady pace and high-intensity interval training (HIIT) is intense bursts of activity with periods of rest. Because it’s tiring and intense, it’s done between 10 to 30 minutes. It’s usually not done in high volumes of before strength training because it’s intense.
How to Maximize Cardio Workouts
To track your heart rate, get a fitness tracker or chest strap heart rate monitor. Also, separate cardio and strength training and perform them on different days to maximize the effects of both.