You put on your new pair of shorts and runners. Got your earphones at the ready with a playlist to get you pumped and going. You start going at a moderate speed and after five to 10 minutes you’re already panting hard. You’re wondering why your cardio isn’t great or that you should be able to do at least 15 minutes of running without any problems. But you’ve never had any type of cardio training beforehand.
Whether you’re looking to increasing your cardiovascular fitness to run longer and get through your workout better or maybe you’re looking to lose some body fat then look no further. We’ll go through the types of cardio exercises, what they are, how to do them, and how to get started.
What kind of cardio is best to do? That depends!
What you’re looking to do will depend on what your goals are and what you’re trying to achieve. While doing cardio sounds as simple as just putting on a pair of shoes and start running, it’s generally not such a good idea to just start running without any idea on what you’re doing. Much like going to the gym you’ll need an idea on what needs to be done.
1. Low intensity cardio
For beginners it’s important to understand that you have to start slow and low. And in this case, low would mean low impact. This means doing a type of cardio where you are not creating large impacts from fast and heavy steps which places huge pressure on your hips, knees, ankles, and feet. Some examples of these would be going for a walk, using the elliptical machine, swimming, a stationary bike, or even taking a hike. Most beginners will find that they’re able to shed off some of the fat they’ve been trying to get rid of over time just by having their morning walks.
Starting off with low impact is a good idea as it is less likely to induce an injury. It would also allow your heart to keep up with the demand that you’ll be putting on your body. You’re training both your heart and legs, so you want to make sure both are going to be able to keep up with the exercises. You’ll also want to start off doing something more fun and sustainable.
Sustainability is key when it comes to long lasting overall health and fitness. My advice is to start off with a walk. Download a podcast or two and start walking. What we are aiming to do is to allow the body to be able to move for a longer period of time while still getting a good workout. The speed doesn’t matter but see if you can finish your podcast before you’re finished with your walk! Just remember you’re not trying to burn yourself out on your first few cardio exercises.
2. Moderate intensity and Steady State
Moderate intensity can be broken down into 2 different types of cardio training. We have Steady State and we have Interval Training. Steady State is a continuous and consistent aerobic exercise. Meaning you’ll be able to go for a long period of time at a consistent moderate intensity. You’ll need to pace yourself and not go full out on your runs. This is a great way to jump start your fat loss journey. Just remember that it is more of a marathon than a race. You’re not trying to break any world records here just yet.
You can do this on any modality of exercise. Whether you’re going for a run, on a stationary bike, or even on the elliptical, you can’t go wrong. But make sure it’s not something that you’ll burn yourself out within the first few minutes. Again, make it fun for yourself. Download a podcast or you can listen to some music while you’re at it.
The other type of moderate intensity cardio is Interval Training. While interval training can be pretty hard on your current cardiovascular fitness, it does have its advantages. First is knowing how to do the interval training. What most people would do is to push harder than steady state. An example would be to do a run where you slowly and steadily increase your heart rate. Then when you’re close to being puffed out, rest or walk until your heart rate decline to a manageable level then start pushing again to raise it.
This type of cardio is beneficial as it will train your heart to manage being able to pump blood more efficiently throughout the body. It also trains your body to use the oxygen in your blood more efficiently too. A great way to increase your cardiovascular fitness!
3. High Intensity
When we think of high intensity cardio exercise, we often think of High Intensity Interval Training or HIIT for short. It became popular very recently in the 2010s. It was catered to those who worked long hours at the office with very little time during the day but could still fit in a 20-minute workout during their lunch break. It was perfect and a whole subcategory was created in the industry. It wasn’t a new type of training as athletes had used this style of training for years before it became popular to the public.
HIIT training is similar to the Interval Training I spoke of for the Moderate intensity cardio training. The biggest difference is the length of time where you rest between your exercise sets. You can do this with any form of exercise like running, boxing, or even resistance training. A really good benefit of resistance training is how it helps with building strength and stronger bones!
What are some takeaways?
The main takeaway in all of this is to choose something fun and sustainable. Something that you enjoy doing or can enjoy with any complementing entertainment like listening to music. Do it sustainability. Sustainable that you won’t burn out within the first 5 minutes of your workout. And sustainable that you won’t feel like you’d rather do anything else than what you need to do. Start low and slow and when you feel up to it you can start to push harder and implement harder exercises.
Make sure to get plenty of rest. At least a day or two in between workouts. Hydrate well and have something to eat before your runs to give you the energy you need. If you’re working with a personal trainer, then consult with them before starting to get some tips and advice on how to get started! Or consult with your doctor to make sure you’re in the clear before starting!
