OK, so we know that everybody knows that one of the most essential elements of good health is cardio fitness. Everybody knows it but… not everybody does it.
Most people look at exercise and cardio fitness as a chore instead of a fun part of life. If this sounds like you, this is the right post for you.
Everyone and I mean
everyone can have fun and feel better by merely
getting fit. However, here is the key.
You get to be in charge of what that looks like.
It has to fun for you and reflects who
you are, or it will not last. If it does not,
you will not continue doing it.
Some people love taking walks through the park. There are those who
find a simple bike ride relaxing. Some enjoy
the thrill of competition no matter what the age and regularly participate in a
game of basketball or soccer. Swimming, running, going to the gym or taking a
new class can get you in shape. Moreover,
it does not stop there. You can climb a
mountain, you can hike a trail, or you
can chase kids around all day. The ideas and ways to enjoy cardio fitness are
endless. If you select things you enjoy doing, cardio will be FUN!
7 Types of Cardio Fitness Training
Cardio exercises increase your heart rate and prompt your body to burn stored fat in your body to provide energy to the muscles.
Your body gets more oxygen due to increased blood circulation reducing the risk of several diseases and medical conditions, such as heart attack, diabetes, high blood pressure and some cancers too.
There are different types of cardio exercises that one can do to remain fit, healthy and have more energy for daily activities.
It is crucial to get the go-ahead from your doctor before beginning an exercise program if you have a medical condition or expecting a baby.
The top 7 cardio fitness training include
As I mentioned, cardio can take on many shapes and formats. Here are the seven top forms of cardio fitness training. Each has its benefit and type of person who can benefit most from it.
Low Intensity for Long Duration
These exercises are recommended for a beginner who wants to keep fit by walking, cycling, jogging or swimming to prepare the muscles for more vigorous exercises.
A pregnant woman can also do this work out to strengthen the body and maintain a healthy weight during pregnancy. The recommended time for this workout is 40 minutes.
Medium Intensity for Medium Duration
When the muscles get used in the above workout, you can add more tension to them by introducing exercises that bring up the heart rate and a bit of breathlessness.
Some of these exercises include playing single tennis for 20-40 minutes.
Running is also another workout that can be included in this group; as a result, fat loss is noticed relatively fast when remaining consistent with these types of exercises.
High Intensity for Short Duration
These exercises can only be done for a short time between 5 – 20 minutes; many people find sprinting an ideal choice.
The same effect can be obtained by jumping rope or climbing stairs very fast, which will raise the heart rate tremendously. However, it is important to be careful to avoid injury during this type of workout.
Aerobic Interval Training
Coordination is necessary for this workout as it involves alternating between medium intensity workout and high-intensity workout allowing a break in between so that the heart rate fluctuates.
Two minutes of fast running then slow jogging for 3 minutes and back to running fast without coming to a complete stop.
Alternatively, you can choose to do 5 minutes of hard work and 5 minutes of easy work.
The muscles will contract and relax burning flab in the process of a strong, toned, flexible body.
Anaerobic Interval Training
This type of training allows one to do a fast workout for a few minutes then rest for an equal amount of time and repeat until you have reached the allocated time.
This workout strengthens the heart and respiratory muscles. It also reduces stress.
Fartlek Training
This training involves all the above exercises done in one session; therefore sprinting for a few minutes, then slow brisk jogging, then walking and then using a skip rope.
These exercises promote the secretion of a chemical compound referred to as Myokines responsible for the creation of new tissue and facilitating tissue repair. Walking, jumping rope and running stimulate bone growth for body strength and flexibility.
Circuit Training
This type of training involves lifting weights to work out the entire body; furthermore one can do one exercise for a few minutes before going to the next one.
One can skip rope for a few minutes, indoor cycling for a few minutes before dancing vigorously for the desired tune.
Furthermore, a treadmill will come in handy to burn those extra calories before the body gets a chance to convert them to fat reserves, which, it can store anywhere on the body depending on your genetics and other factors.
This workout also promotes blood circulation efficiency and reduces blood pressure for a full life.
Summary
As you plan your fitness program, consider how you can incorporate the fun activities that you look forward to doing. Try as many as you need to and select the ones that work best for your life, time, and fitness goals.