The Advantages of Cardiovascular Training: A Comprehensive Overview

Often those who train in the gym focus on strength and forget a very important part: cardio training.

We would like to emphasize that this type of workout should never be missing from a training schedule and is truly important for various disciplines.

 

Now you will understand why:

 

WHAT IS CARDIO TRAINING

Cardio training - or cardiovascular training - is achieved by engaging in physical activities that increase heart rate, for more or less extended periods of time.

 

Needless to say, many different workouts, in terms of type and intensity, can fall into this category. In general, they can be distinguished between:

 

LISS - Low Intensity Steady State -

Cardio training with low impact, an activity that moderately increases heart rate and is prolonged over time (from a minimum of 20 seconds to a maximum of 60 seconds).

 

An example of this type of activity is the classic walk or light jog.

 

This type of cardio training is particularly suitable for beginners, untrained individuals, or those who want to resume training after a break.

 

Moreover, it can be a good activity even for those who do not have specific goals, in addition to maintaining physical fitness and general well-being.

 

For good results, perform this exercise about 4-5 times a week.

 

CARDIO TRAINING

MISS - Moderate Intensity Steady State -

Cardio training with medium impact, which involves a moderate intensity workout at a constant pace, but with longer exercise duration compared to LISS.

 

It also involves a slight increase in effort and, therefore, a greater increase in heart rate.

 

For example, running at a moderate intensity for 30 minutes.

 

In this case, we recommend not to perform this type of training more than 3-4 times a week.

HIIT - High Intensity Interval Training - is a type of high-impact cardio workout that involves short periods of high-intensity exercises alternated with recovery phases. During the workout, the heart rate increases to reach 60-70% of its maximum threshold.

 

To put it into perspective, Tabata Training is a perfect example of HIIT. Even if you're well-trained, it's best to limit such workouts to 2 or a maximum of 3 sessions per week since HIIT requires proportional recovery time for the body.

 

Regardless, the result of these workouts will be a gradual adaptation of the cardiovascular and respiratory systems to physical work, resulting in improved endurance and heart and lung functionality.

 

CARDIO WORKOUT

SOME EXAMPLES OF CARDIO WORKOUTS

Among the most common types of cardio workouts, there are certainly some low-impact ones:

 

Running

Walking

Elliptical

Swimming

Cycling

Naturally, many of them (like running, cycling, or swimming) can have a higher impact when done by increasing intensity.

 

Other exercises that are considered as cardio workouts are step aerobics, rowing, single/double unders, and of course, burpees!

 

If you've tried them, you know how much they can increase your heart rate in a short period. Burpees, for example, are a combination of various movements performed in rapid succession that activate multiple muscle groups and require significant effort.

 

The same applies to exercises like jumping jacks, mountain climbers, and all those exercises that are often used as "fat-burning workouts."

 

DOES THIS WORKOUT HELP TO LOSE WEIGHT?

The common belief that cardio workouts can help with weight loss is only partly true. Aerobic exercise burns calories, but it's also true that weight loss is achieved only through a calorie deficit phenomenon that occurs during the day when the body burns more calories than it consumes.

 

Of course, you need to combine workouts with a balanced calorie intake diet to increase lean body mass and, therefore, increase metabolism. To do this, you can equip yourself with some simple accessories such as bumper plates, dumbbells, or kettlebells to organize a perfect cardio workout plan.

 

However, don't forget that if you have a specific goal to achieve, the best thing you can do is consult a personal trainer, who can guide you in the most correct, efficient, and safe way to reach your goal.