are a number of types of cardiovascular
training which can help you meet your fitness
goals. Each has it's own advantages and
disadvantages. Some types of training are
better for advanced trainers while some
are more appropriate for beginning trainers.
Low Intensity, Long Duration Cardio
type of training involves intensities
of around 40 to 60% of Maximum
is basically something slow, easy,
continuous and long (over 40 minutes).
This can be walking, cycling, jogging,
should be able to converse comfortably
while doing it (called the talk
type of training is good for people
just getting started with cardio
is reasonably good for fat loss,
especially in very obese people.
is also the least demanding form
of aerobic training.
Medium Intensity, Medium Duration
- This involves
aerobic work done at around 70% of max
- It is harder,
therefore it cannot be done for as long,
usually between 20 to 40 minutes.
- This is
the next step up from the low intensity
- This type
of training can be used for fat loss and
for increasing aerobic capacity.
- It is characterized
by the beginning of heavy breathing but
not so much that you are soon out of breath
and must stop.
High Intensity, Short Duration
version of aerobic work is done
at around 80 to 85% of HR max.
That point, at 85% of your HR
max, is generally considered
to be the Anaerobic
Threshold, though this
can vary depending on genetics and
is a very demanding form of training.
is done for between 5 to 20 minutes
generally, depending on fitness
level and intensity.
Aerobic Interval Training
- The first
way of doing aerobic interval training
involves doing a period of moderate to
high intensity aerobic work, alternating
with a period of rest of low intensity
work, e.g. 3 minutes of fast running then
1 minute of slow walking, repeated 4 times.
- You can
vary the intervals and intensities to
your liking, e.g. 10 minutes of moderate
work, 2 minutes easy, 1 minute hard, or
perhaps 5 minutes hard, 5 minutes easy.
- The key
is variation during the work while not
working so hard that you must stop completely.
Anaerobic Interval Training
- This type
of training involves going hard for short
periods of time then resting for equal
or longer periods of time.
- It is done
at intensities of 85 to 100% of your HR
- Here is
an example of how it works: sprint as
hard as you can for 30 seconds, walk for
30 seconds, sprint 30 seconds, walk 30
seconds, etc. Repeat 3 to 6 times depending
on fitness level.
from Swedish, this means speed play.
you mix up all of the above types of training
together into one session. You might run
for 10 minutes, sprint for 30 seconds,
walk for 2 minutes, run fast for 2 minutes,
jog slowly for 5 minutes then sprint again.
- It is a
good way to work through the entire intensity
spectrum as well as to prevent boredom.
training is basically aerobic weight
up a number of stations with a variety
of exercises that work the entire
body, e.g. bench, curls, pulldowns,
leg curls, etc.
a fairly light weight that you can
lift without going to failure for
a preset period of time.
will do each exercise continuously
for a specified time interval, e.g.
1 minute at each station and go
through the cycle 1 to 3 times.
can mix in treadmill work, skipping,
cycling, etc. to add variety.
is a reasonably good way to do aerobic
work and weight training work at
the same time.
also has the advantage of working
the entire body instead of just
the legs as most forms of aerobic
This is a
very intense type of interval training that
involves short, VERY high intensity work
periods with very short rest periods. An
example of this would be sprinting (about
90 to 95% of all-out) for 15 seconds then
resting for 5 seconds then doing it again.
Method can be done with any type of cardio
activity and can also be done with weight
training as well.