When they hear the term ‘cardio’, many people think about running, swimming cycling etc, usually at a constant pace for an extended period of time.
That’s certainly one type of cardio training, but the reality is the word ‘cardio’ is an umbrella term for any exercise that elevates the heart rate for an extended period of time. There are a wide range of types of cardio, so the point of this article is to explain them.
By the end of the post you’ll know all about the different types of cardio, what they’re good for and how to use them!
Low Intensity Steady State Cardio (LISS)
A favourite of the bodybuilders and those going through active recovery, low intensity steady state cardio is a way to burn a surprisingly high number of calories whilst not taxing the body much.
Whilst LISS cardio won’t get you especially fit, it will help you to lose weight, recover from a tough session and keep you active whilst not demanding much from your body. The injury risk is almost non-existent and the intensity is so low, you can carry it on for as long as you like.
What LISS is good for…
Active recovery
Additional calorie burn without stressing the muscles too much
Some of the best ways to do LISS…
Walking
Easy cycling
Gentle swimming
Steady State Cardio
This is the type of cardio most of us picture when we think of a cardio workout. It’s usually an activity such as running, swimming, cycling, rowing etc. It’ll be performed at a medium intensity for an extended period of time - usually anywhere from 20 minutes to several hours, depending on the type of exercise you choose.
The key difference between this and the LISS is simply the intensity. This one is designed to increase stamina, burn more calories and serve as legit exercise, rather than just ‘activity’.
What steady state cardio is good for…
Building stamina
Burning calories
Improving athleticism
Some of the best ways to do steady state cardio…
Cycling
Swimming
Running
Rowing
Interval Training
Interval training mixes periods of harder and easier efforts. It’s not to be confused with HIIT, which we’ll discuss in a moment. Interval training can take a number of different forms, ranging from ‘Fartlek’ (literally translating as ‘speed play’), which is a completely randomised approach, mixing different intervals of different lengths, speeds and durations, to a more rigid approach.
Interval training is a way of making cardio more interesting and varied. It helps people develop a more sports-specific athleticism too.
What interval training is good for…
Building stamina
Burning calories/weight loss
Improving athleticism
Making cardio more interesting
Some of the best ways to do interval training…
Cycling
Swimming
Running
Rowing
Ski erg
Air bike
Hill sprints
Track sprints
High Intensity Interval Training (HIIT)
There’s a better-than-not chance that you’ve heard of HIIT, because for the last 10 years or so it has boomed in popularity. With good reason too - it’s proven as effective, it can be varied, it’s versatile in how you can target different energy systems, and it can be done anywhere.
There are two key differences between HIIT and general interval training…
The intensity. HIIT needs to be done at a very high intensity (beyond what you’d do with other forms of interval training).
The method. HIIT can be done with weight training or traditional cardio approaches. The important thing is that you work at a high effort level throughout.
HIIT is popular amongst people who don’t like traditional cardio, because it allows them to weight train as well. This helps to both build and preserve muscle, which has athletic and metabolic benefits.
What HIIT is good for…
Building stamina
Burning calories/weight loss
Improving athleticism
Making cardio more interesting
Building/preserving muscle
Adding training variety
Some of the best ways to do HIIT…
Cycling
Swimming
Running
Rowing
Ski erg
Air bike
Hill sprints
Track sprints
Boxing
Kettlebells
Resistance training
Bodyweight training
Different types of cardio - do they all have a place?
Absolutely they do. There are all kinds of different approaches to cardio, because there are all kinds of different fitness goals. You can’t assume that one type of cardio training will suit all requirements. If you want to build excellent stamina for running a marathon, HIIT or walking just isn’t going to be appropriate. Likewise, you’re not going to improve your football much by spending all of your training time running 5k.
In order to get the most from your cardio, work with a personal trainer who can advise you the best way to approach your training.
The AdMac Fitness team are experts in fitness programming, helping you to achieve your goals. Whether you want to lose weight, run a 10km race or just use cardio to improve your general health and wellbeing, the AdMac Fitness personal trainers can help.
If you want help with your health, AdMac Fitness is the place to go!
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health and fitness. With our guidance you can see your health and fitness reach new levels!
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.