Which type of cardio should you choose according to your goals? Alica HEVEROVA will tell you!
The range of aerobic methods available and the different ways in which to engage in cardio are many, enough to cause confusion for those wanting to shed excess weight.
There are two big differences when it comes to a cardio - High-intensity interval training (also called HIIT) and Low-intensity workout. Both has its pros and cons.
Lower intensity training (LIT) provides less impact on the joints which makes it ideal for beginners, obese or unfit people. Another plus here is that lower paced workout can be performed for a longer period of time and also can be used as recovery from ore intensive trainings.
Higher intensity interval training (HIIT) can burn more calories and fat in total than LIT. HIIT increases the metabolic rate (during and after training) that can last for over 24 hours after training as the intensity during the workout is shifted every minute or so.
The key to choosing a good aerobic activity include finding one that is enjoyable and effective.
So take a walk! Walking can burn 300-400 kcal per hour. Obviously this is not one of the most effective fat-burning exercises, but a lot of people underestimate it these days. Taking a speedy walk is great form of a cardiovascular exercise specially for beginners, obese people or those with injuries. Walking can be also used as a recovery from overtraining.
Try running. It can burn 600 kcal per hour or more. Running is a higher intensity method of cardiovascular training than walking of course, but is still performed at a low or moderate pace, cause we’re not talking about sprints. Run is a great way to recruit muscle fibers in the legs, which could add definition and enhance muscle shape. It helps out the heart and blood circulation and helps to prevent osteoporosis. If you want to add some intensity, you can do mentioned sprints or change up the pace. You can jog for a few minutes than accelerate and with next step slow down again for a little bit and repeat. With this method you make your workout more intensive and you increase metabolic rate for up to 24 hours.
Cycling can burn around 600 kcal per hour. This form of cardio training suit almost anyone.
Cycling is also ideal for high intensity training (HIIT) as the resistance can be changed from lower to higher. For bodybuilders, cycling can also carve definition in the frontal quad muscles allowing a better separation.
Go for a swim. Swimming can burn around 600 kcal per hour. This method of cardiovascular training besides of burning a high number of calories, provides a great total body workout. It also has a very low impact because the body is moving in a water (in a weightless environment). So there is almost a none risk of injury, none bad impact on joints, tendons and muscles. And It also raises stamina levels.
Soo, let’s try a jumping rope, which can burn around 1000 kcal per hour. However, it involves a tremendous amount of skill, strength, focus and patience. This method can be provided as a lower or high intensive workout. It’s up to you. Jumping rope is, however, a very high impact activity. Your joints are in a risk so you have to be cautious enough. Don’t choose this kind of a cardio activity as an only kind of a cardiovascular exercise. It’s kinda necessary to change up your aerobic workout a little bit, if you wanna include jumping rope to your training routine. Plus in this one is, that you not only burn a loooot of calories but it also adds definition to your calves and shoulders.
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