What is cardio training? Is cardio exercise for everyone?

We hear about cardio exercise as a suitable physical activity from every side. Why is its effect so emphasised and how does it compare to other physical activities? And is it for everyone, or do you need to be careful about restrictions?

Right off the bat, let's explain what cardio training actually is:

Cardio training

Many people strive for a better physique by reducing their own weight. The best way this could be done is through aerobic exercise or aerobic training.

It is an activity in which energy is restored in the working muscles in the presence of oxygen. That is why it is called aerobic.

This energy is obtained from sugars and fats. That is, by burning them. That's what weight loss is all about. Of course, these are fats and sugars found in the human body.

Sugars stored in the skeletal (striated) muscles and in the liver. Fats stored in adipose tissue, just in the unwanted areas.

Another advantage of such training is that it increases physical endurance. Simply because it is endurance training. That is, one in which physical activity of moderate intensity is performed for a prolonged period of time. At least 30 minutes. Usually not less than 25 minutes.

In summary, cardio training is actually endurance training. Such training also has a positive effect on the cardiovascular system, i.e. the heart and blood vessels. Hence its name.

Forms of cardio training

Which cardio training to choose?

There are many ways in which the desired state of the organism can be achieved. That is, such that one can speak of cardio training. Therefore, certain principles must be observed.

Uninterrupted physical activity of low intensity.

The simplest is running. Of course, it must be endurance running, i.e. long distance running. The point is that such activity should last at least 30 minutes and be at a tolerable, moderate intensity.

The body should work at a heart rate of 50 to 60% of the maximum heart rate during such activity. This can be calculated according to the formula: 220 - age of the athlete x 0.6. For example, 220-30 = 190, 190 x 0.6 = 114.

The best way to check this is during activity using a watch that measures heart rate.

Cycling is also a good way of cardio training. Whether it is a stationary bike or a classic one.

Of course, such training can also be done in the gym or even outdoors. Whether it is high-intensity interval exercises, so-called HIIT or tabatas, or aerobics. It all depends on the intensity and duration of the physical load.

It also depends on our imagination, what exercises we choose for the workout. This gives us different variations to exercise the whole body, not just the large muscle parts, such as when running. This is when the legs are most stressed.

However, cardio training is not about increasing muscle mass. The benefits and focus of such training is as follows:

• Increased endurance
• support and strengthening of the cardiovascular system
• weight reduction and fat burning
• strengthening immunity
• positive effect on the psychological state through the release of endorphins

You may be interested in this article on weight reduction.

Running

If you focus on this form of cardio training, it is important to know that the intensity must be moderate. Running must be continuous for at least 20 to 30 minutes. People who are very overweight should focus more on swimming or cycling in the beginning. This would suffer from joint pain and cause other health complications. A treadmill can also be used.

Cycling

It is suitable for everyone, even overweight people. This is basically true for running, but when cycling outdoors it is more difficult to maintain a steady intensity. Sometimes you need to brake or stop. A stationary bike is therefore more suitable.

Swimming or exercising in the water

Of course, cardio training can also be done in the water. Exercising in the water is preferable to endurance swimming. To avoid overestimation of ability. Of course, swimming and exercising should only be done in a pool and in water whose depth is not dangerous.

Aerobics

This is an activity that can be performed by almost everyone. It is only necessary to choose the right intensity of exercise and to observe its duration.

Nordic walking

It is walking with special walking sticks. It is necessary to follow the correct technique. It is a cardio workout for almost everyone, regardless of age. It is ideal for those who do not yet feel like doing, for example, running training. Or simply for those who enjoy it.

HIIT

High-intensity interval training, so-called HIIT (from the English high intensity interval training) is very demanding in itself. Therefore, you should choose a lower intensity at first.

It is a workout in which high intensity and low intensity stretches are alternated within a certain time interval. Keep in mind, however, that it is the low intensity ones that serve as rest.

Therefore, at the beginning, shorter stretches of high intensity, for example 15 seconds, should be chosen. A 45-second stretch of low intensity will serve as a break. Gradually, these stretches can be evened out. Later, after a few weeks of exercise, the high intensity stretches can be extended.

For example, 15 seconds of push-ups from a lying position and 45 seconds of skipping rope, or just trotting in place. Immediately afterwards, 15 seconds of squats and lunges, and 45 seconds of skipping rope again. This can go on and on. It depends on your imagination what exercises you choose. It is advisable to exercise the whole body. Work from the large muscles to the smaller ones.

Such a workout should last from 20 to 30 minutes.

Tabata

It also belongs to the group of high-intensity interval training. It is actually a system of exercises.

It originated in Japan. It was created by a scientist named Izumi Tabata. He did a study of training methods.

He compared a group that trained five days a week for one hour at a moderate intensity with a group that trained four days a week for four minutes at a high intensity, training with his own method.

After six weeks, the result was surprising. The second group showed much better aerobic fitness, or endurance, results than the first group.

Tabata consists of 20 seconds of intense exercise interspersed with 10 seconds of rest in 6 to 8 repetitions per set. There is no need to overdo it at the beginning. A four-minute workout is also sufficient.

You can practice the principle of circuit training. Then each repetition you practice a different exercise. Or you focus on one part in 6 to 8 repetitions.

Over time, we can add sets until the workout lasts 20 to 30 minutes.

It is important to alternate between 20 seconds of exercise and 10 seconds of rest. Therefore, it is a good idea to use music or a timer specifically designed for this purpose as an aid.

The advantage is that we can choose the exercises we want. There are no limits to the imagination. It can even be used for running, strength, swimming and other training.

Read also the article on how to make a training plan.

HIIT and Tabata are both high-intensity interval exercises. They are challenging and intense exercises, so they are not suitable for everyone. Especially beginners should not overdo it.

The table below shows the types of cardio workouts and their suitability in terms of fitness

This table is not a reference to who can exercise. Any person who wants to exercise and is aware of their health problems must first consult their doctor about the suitability of a particular activity.

As can be seen, cardio training takes many forms. It is highly variable. Probably everyone will find what works best for them and moves them forward.