The right cardiovascular exercise is important for almost all types of fitness goals. But not all people like the same type of cardio. Jogging is usually though as the most common form, but there are many others and you need to know all of them to design the ideal workout. As you can imagine, there are advantages and disadvantages to each and you want to discover what type of cardio best suits you or your client.
Steady State Distance Cardio
This type of cardio is sometimes also called continuous training. It usually includes performing aerobic exercise at a constant pace for a certain amount of time without a break.
Examples include jogging, walking, or riding a bicycle for a time between 20 and 60 minutes. This type of cardio is often best for beginners because they can go at their own pace and gradually increase the length of their workouts.
Circuit training includes alternating between aerobic and anaerobic activity to increase workout efforts. One possible example could be jogging or running for a few minutes and then doing pull-ups or sit-ups afterwards. As you probably know, circuit training is usually performed in a circle with various stations where different exercises can be done.
This makes it a great choice for group training and is often said to be more fun than normal cardio. Some fitness coaches choose circuit training when there is only little time for a workout because it includes both cardio and strength training.
High Intensity Interval Training (HIIT) includes performing different aerobic exercises at high-intensity levels for a short period of time, followed by a slower rest period. During the rest period, the same exercise is performed but at a much slower pace.
The high-intensity periods are meant to push your body toward its metabolic limits. This means you basically go as hard as you can, while the low-intensity intervals help you recover and prepare for the next round.
Cross training contains more than one type of cardio. For example, this can be done by including more than one piece of equipment in one training session. For instance, someone could exercise 5 minutes on a stair stepper and then another 5 minutes on a treadmill.
You can also cross train by choosing a different piece of equipment in each workout or from week to week. This decreases boredom and helps people get used to different types of activities.