5 Types Of Cardio Workouts
5 Types Of Cardio Workouts
Cardio activities range from using an upper-body ergometer to jumping on trampoline courts. Any activity that requires big muscle groups to elevate the heart rate to at least 50% of its maximal capability. The heart beats faster- the breathing rate rises to get more oxygen to working muscles. It increases a person’s VO2 max (the quantity of oxygen used by your body) over time, making higher-intensity activity simpler to do for long periods. Here are six types of cardio workouts.
Low-impact workouts
Low-impact activities are those that are gentle on your joints. However, don’t mistake this for a low-calorie burn: Swimming and rowing, for example, do not place a lot of strain on joints, but they may burn up to 300 calories in half an hour (depending on a person’s weight and how energetically they exercise). Calorie burn is dependent on energy generation, and it takes a lot of energy to complete movements that involve several muscle units. To increase the intensity of low-impact exercises like walking, biking, or using an upper-body ergometer, work out for long periods of time, increase the load or incline or increase the tempo.
High-impact workout
High-impact cardio is an exercise in which the body generates force by striking a surface, generally the ground. Running, jumping rope, and plyometric activities are just a few examples. High-impact activities burn more calories than low-impact routines. It takes a lot of energy not simply to create force but also to absorb force. High-impact workouts not only burn a lot of calories but also strengthen your bones. Researchers observed that those who undertook jumping and running exercises three times a week had much higher bone mineral density than those who did not.
Steady-state cardio
The objective is to maintain a steady, moderate effort throughout the workout. You’re doing it when you go for a half-hour brisk stroll or ride a few laps around the park at a steady pace. Beginners should do steady-state cardio since it is simple and conducted at a low level. Remember that you’re in the moderate effort zone.
Circuit training
Most aerobic activities enhance muscular endurance. For example, running improves the length of time your legs can run at a fast rate over time. Circuit training, on the other hand, strengthens muscles. People who conducted a 30-minute circuit workout three times a week gained equivalent strength to those who did 30 minutes of resistance training followed by 15 minutes of cardio. The circuit-training group boosted their VO2 max. In the end, circuit training is an aerobic workout that also has muscle-strengthening advantages.
Interval exercise at a high intensity
This exercise consists of alternating between short bursts of vigorous movement and long periods of gradual rest. To achieve a high intensity, you can sprint, increase the resistance, or increase the inclination.HIIT intervals don’t have a predetermined duration, but because at maximum exertion, bursts last 30 to 60 seconds, followed by a recovery phase that’s two or three times longer. According to research, 20-minute HIIT exercises are just as beneficial as 40-minute steady-state sessions for boosting cardiorespiratory fitness.
