Whether it's out of simplicity or repetition, cardiovascular exercise seems to be the most popular form of exercise. Although it seems pretty straight forward, there is a "right" way to do it. By using some simple tips and tricks you can fully maximize the benefits of cardio.
Types of Cardio:
LISS (low intensity steady state) versus HITT (high intensity interval training)
Let's break it down. These types of cardio are defined by your pattern of heart performance. When you're exercising in LISS, your heart rate is at a steady state, somewhere around (50-65%) of your maximum heart rate. This type of exercise is a longer duration, like a jog for 30 min.
When performing HITT, your heart rate will go through high and low intervals. During the "on" interval, your heart rate will be somewhere between 70-90% of your maximum heart rate. Followed by the "off" phase where your heart rate will return to 40-50%. (ex: a minute of sprinting followed by a minute of moderate speed walking and repeat.) This type of cardio should result in tiredness after 10 minutes or so.
To put it a bit simpler, LISS is consistent steady rate of cardio that you can maintain a speed without running out of breath. HITT on the other hand is intense exercise that you should be running out of breath by the end of it.
How To Know Which Type You Should Be Using
Choosing which form of cardio to do depends on your personal preferences and fitness goals! Observe how your body feels and determine what duration and level of intensity will work best for you.
Keep in mind that LISS will require a longer duration of exercise. If you choose this method, consider doing it on its own and not pairing it with other forms of exercise.
Let's say you want a quick, kick in the butt workout that will target fat after you had a weight training session - HITT is a great addition.
Tips For Cardio Exercise
Stay Hydrated!
Dynamic stretching
Muscle deactivation (massage, bath, foam rollers, YTU therapy balls)
Proper rest
All of these tips can be used before and after your workout. I recommend quick sips during LISS and during the "off" phases of HIIT. Always make sure to stretch you body before and after cardio. Using muscle deactivations like foam rollers, YTU therapy balls, massage and baths is helpful. And of course, get a good nights sleep before and after to ensure your energy will be at its max potential for your workout.
Thanks for reading! I hope this information is helpful to you! If it is, please consider sharing!
~XX Tammy