No matter if you're a fan of exercise or You do it casually, you may know the importance of cardiovascular training for your general health.
There is a wide variety of cardio exercises, but in general, they all fall into one of three categories. Probably the best known is the slow and constant aerobic training, which includes activities such as fast walking, jogging, cycling and rowing.
At the opposite end of the spectrum are anaerobic exercises, which consist of short, intense bursts of energy. Speed runs and high intensity interval training, alternating repeatedly between short bursts of energy and brief low intensity activity, fall into this category.
The third type of cardio exercise falls in the middle, balancing aerobic and anaerobic activities to achieve your exercise goals.
How can you tell which type of cardio is best?
There is not a correct answer for everyone. But if you start by understanding your personal exercise goals, it's easier to choose the right plan for you.
Constant and low-impact exercise
For those who do not need to work on endurance or speed (and who are only interested in looking good) low-intensity constant cardio is a good option.
For example, bodybuilders who are preparing for a competition or models that are adjusting their bodies for a photo shoot may be mostly interested in losing body fat. For them, walking or pedaling would be an appropriate cardiovascular exercise, allowing them to burn calories without draining the energy they need to get the most out of their muscle-building exercises.
One way to improve recovery when lifting weights 3 or 4 times a week is with light activity between exercises. But it is important to take these sessions calmly; do not treat them like your intense training exercises and with weights. Remember: Rest is a good thing. An example of attack plan:
Monday (Focus on strength of the lower body) Squats (squats) - 3 sets of 3 repetitions, 2, 5 minutes of rest between sets Hip thrust - 4 sets 5-8 reps, 2 minutes of rest between sets Dumbbell lunges - 3 sets of 10-12 reps, 1 minute of rest between sets Romanian deadlifts - 4 sets of 8-10 repetitions, 1 minute of rest between sets Fast races (Sprints) - Five stretches of 40 yards, 1 minute of rest between stretches
Tuesday 30 to 40 minutes of fast walking in the park or on the treadmill
Wednesday ( Focus on strength of the upper part of the body) Bar body lifting (Weigthed chins) - 4 sets of 4 repetitions, 2, 5 minutes of rest between sets Press push weight (Barbell push press) - 4 sets of 4 repetitions, 2 minutes of rest between sets Rowing with resistance cables (Cable high rows) - 4 sets of 8-10 repetitions, 1 minute of rest between sets Strength work of arms at face level (Face pulls) - 3 sets of 12-15 repetitions, 1 minute of rest between sets
Thursday 20 minutes of swim
Friday (Focus on strength of the whole body) Deadlift - 3 sets of 4-5 reps, working up to an upper set of 4-5, then lowering the weight by 10 % for the second and third set.3 minutes of rest between sets Bulgarian squat forward - 3 sets of 5 repetitions, 2 minutes of rest between sets Floor press with dumbbell (DB floor press) - 5 sets of 5 repetitions, 2 minutes of rest between sets Rowing with resistance sitting (Seated cable row) - 5 sets of 8-10 repetitions, 2 minutes of rest between sets Weight push - 3 sets, 1 minute of rest between each set
Saturday 60 minutes of riding the bike
The sessions of cardio on Tuesdays, Thursdays and Saturdays should not be of an intense nature, you should be able to have a casual conversation during these sessions. If you can not, it's because it's too intense and it can affect your recovery.
High intensity interval training
Athletes who participate in sports with short periods of intense activity, such as football, baseball or short distance events (fast runs, pole vault, high jump and jump in long), get better benefits from cardio routines based on high intensity interval training.
For these athletes, strength and power are essential; The ability to run five miles on time is not. So the exercises should incorporate repeated periods of intense work followed by longer periods of rest, the same as they would experience playing their sports. Training can focus on 40-yard stretches and activities that force them to change direction and movement pattern quickly.
Even if you are not an elite athlete, high-intensity cardio training can help improve your strength and speed and shape your physique. But keep in mind that too much intense training without enough rest can actually slow your progress. A good rule of thumb is to limit high intensity training to 3-4 days a week, especially when you first start.
Keep in mind that weight training is considered high intensity training, so if you are already doing weight lifting three times a week, you have a day to spare for conditioning through high intensity cardio training. Or if you want some extra cardio while lifting weights three times a week, you could add a quick sprint session to your lower body training day, and then have a separate day to push weights and others conditioning exercises.
Many people prefer cardio training that combines the other two methods, opting for a mixture of resistance and high intensity exercises.
It is likely that soccer, lacrosse, hockey and even MMA athletes will adopt this type of regime. These athletes require strength for violent bursts of energy, but they also need energy to compete at lower intensities and for longer periods of time.
Combining resistance and high intensity training is a great way to bring variety to a training regimen, which can eliminate the boredom of exercise. Your Monday exercise can be fast runs on the track followed by an intense weightlifting; On Tuesday, you can go to the pool for 30 minutes and swim. A week of training might look like this:
Monday - Full-body strength training Tuesday - Sprint and bicycle intervals Wednesday - Rest Thursday - Full-body strength training followed by weightlifting Friday - Rest Saturday - Running 2. 3 miles Sunday - 60 minutes of fast walking
What is the best method?
All exercise approaches have their benefits and their disadvantages, and there is no one perfect way to get fit. Some people are genetically trained to be endurance athletes; others are predisposed for strength sports; and we all tend to gravitate towards activities that are natural to us.
So the next time someone says that a certain type of cardio is "the best" for you, remember that your temperament and exercise goals, and not necessarily what someone else recommends, should determine which exercise is best. Analyze your exercise goals and if you would enjoy that long-term routine. Your answers will help you determine which cardio plan is best for you.