Cardio is shorthand for cardiovascular exercises. We can express cardio training as exercises that accelerate breathing, increase heart rhythm, and intensely work and strengthen the heart and lungs. Cardio is also considered aerobic exercise, meaning it demands elevated oxygen flow, which causes you to breathe harder. eg; Cycling, jogging, jumping rope, rowing etc. activities such as<\/p>\n
An effective cardio workout can take anywhere from 10 minutes to an hour or more depending on your goals and what kind of cardio you\u2019re doing. If you want to design a cardio workout, our site has hundreds of exercises with or without equipment.<\/p>\n
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<\/strong><\/h2>\nBenefits of <\/strong>Cardio <\/strong><\/h2>\nCardio is a great exercise for those looking to slim down because it helps you burn body fat and lose calories. Performing cardio continually brings many benefits to our health. Aerobic exercises<\/a> improve physical condition by increasing energy level and resistance capacity.<\/p>\n\n- Improves lung capacity<\/li>\n
- Accelerates weight loss<\/li>\n
- Strengthens your heart<\/li>\n
- Aids sleep<\/li>\n
- Strengthens immune system<\/li>\n
- Increases your stamina, fitness and strength<\/li>\n<\/ul>\n
Pairing a cardio workout with weight training could help you build muscle mass while you burn body fat. If your fitness<\/a> goal is three to four days a week, you can split your workout into two, doing 30 minutes of cardio and 30 minutes of weight training.<\/p>\nBest Cardio Types<\/strong><\/h2>\nThere are several types of cardiovascular training that can help you reach your fitness goals. Here are the 5 most common types of cardiovascular training.<\/p>\n
1- LISS Cardio (Low Intensity, Long Duration)<\/strong><\/h3>\nLow-intensity steady-state (LISS) exercise refers to aerobic movement done at a low pace. LISS cardio is suitable for beginners as it is easier to do. Think brisk walking, light jogging, easy cycling, or hiking.<\/p>\n
LISS cardio is typically performed for 30-60 minutes at a steady pace with limited changes in intensity. When doing LISS cardio, the goal is to keep your heart rate around 40 to 60 percent<\/strong> of your maximum heart rate.<\/p>\nIf you\u2019re a beginner, aim to do three LISS sessions per week.
\nIf you\u2019re at an intermediate or advanced level, try to include one or two sessions of LISS and one or two sessions of HIIT cardio per week.<\/p>\n
Any movement is better than no movement.<\/p><\/blockquote>\n
LISS Cardio Exercise Selection<\/strong><\/h4>\nAny kind of physical activity that makes your heart rate go up is considered cardio. So, if an exercise gets your heart rate up for a while, it\u2019s cardio exercise. If you can\u2019t do any of these heart rate-boosting exercise, don\u2019t worry. A few simple cardio exercises<\/strong><\/a> that can be done at home without any equipment are:<\/p>\n\n\n- Elbow to Knee Twist<\/a><\/li>\n
- Dead Bug<\/a><\/li>\n
- Montain Climber<\/a><\/li>\n
- Run in Place<\/a><\/li>\n
- Arm Circle<\/a><\/li>\n
- Jumping Jack<\/a><\/li>\n
- Bodyweight Sumo Squat<\/a><\/li>\n
- Bcycle Crunch<\/a><\/li>\n<\/ul>\n
Cardio training are essential for a healthy cardiovascular system. They are beneficial to the lungs, bones, muscles and even all organs as well as the heart. If you\u2019re planning to do your cardio workout at home, don\u2019t forget to start slowly to warm your body up.<\/p>\n
2- Moderate-intensity Cardio (Medium Intensity, Medium Duration)<\/b><\/h3>\n
This involves aerobic activity done at around 50% to 70% of max HR. A moderate level of training noticeably increases your breathing rate and heart rate. You may sweat, but you are still able to carry on a conversation. You can talk, but you can’t sing. This type of training can be used for fat loss and for increasing aerobic capacity. This is also the next step up from the low intensity cardio.<\/p>\n
Moderate Intensity Cardio Exercises<\/strong><\/h4>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]
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Cardio is a great exercise for those looking to slim down because it helps you burn body fat and lose calories. Performing cardio continually brings many benefits to our health. Aerobic exercises<\/a> improve physical condition by increasing energy level and resistance capacity.<\/p>\n Pairing a cardio workout with weight training could help you build muscle mass while you burn body fat. If your fitness<\/a> goal is three to four days a week, you can split your workout into two, doing 30 minutes of cardio and 30 minutes of weight training.<\/p>\n There are several types of cardiovascular training that can help you reach your fitness goals. Here are the 5 most common types of cardiovascular training.<\/p>\n Low-intensity steady-state (LISS) exercise refers to aerobic movement done at a low pace. LISS cardio is suitable for beginners as it is easier to do. Think brisk walking, light jogging, easy cycling, or hiking.<\/p>\n LISS cardio is typically performed for 30-60 minutes at a steady pace with limited changes in intensity. When doing LISS cardio, the goal is to keep your heart rate around 40 to 60 percent<\/strong> of your maximum heart rate.<\/p>\n If you\u2019re a beginner, aim to do three LISS sessions per week. Any movement is better than no movement.<\/p><\/blockquote>\n Any kind of physical activity that makes your heart rate go up is considered cardio. So, if an exercise gets your heart rate up for a while, it\u2019s cardio exercise. If you can\u2019t do any of these heart rate-boosting exercise, don\u2019t worry. A few simple cardio exercises<\/strong><\/a> that can be done at home without any equipment are:<\/p>\n Cardio training are essential for a healthy cardiovascular system. They are beneficial to the lungs, bones, muscles and even all organs as well as the heart. If you\u2019re planning to do your cardio workout at home, don\u2019t forget to start slowly to warm your body up.<\/p>\n This involves aerobic activity done at around 50% to 70% of max HR. A moderate level of training noticeably increases your breathing rate and heart rate. You may sweat, but you are still able to carry on a conversation. You can talk, but you can’t sing. This type of training can be used for fat loss and for increasing aerobic capacity. This is also the next step up from the low intensity cardio.<\/p>\n [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]\n
Best Cardio Types<\/strong><\/h2>\n
1- LISS Cardio (Low Intensity, Long Duration)<\/strong><\/h3>\n
\nIf you\u2019re at an intermediate or advanced level, try to include one or two sessions of LISS and one or two sessions of HIIT cardio per week.<\/p>\nLISS Cardio Exercise Selection<\/strong><\/h4>\n
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2- Moderate-intensity Cardio (Medium Intensity, Medium Duration)<\/b><\/h3>\n
Moderate Intensity Cardio Exercises<\/strong><\/h4>\n