Cardio - All you have to know
When it comes to getting in shape, there is no one-size-fits-all answer. What works for one person may not work for another; the same is true regarding cardio exercises. In this blog post, we'll look at everything you need to know about cardio – from what it is to how you can make the most of your workouts. So read on to learn more!
Cardio
Cardio is any type of physical activity that raises your heart rate and makes you breathe harder. Cardio exercise is often touted as the best type for overall health, as it can help improve heart and lung function, increase endurance, and burn calories. However, cardio isn't the only type of exercise that has these benefits. Strength training, for example, can also help to improve heart health and increase endurance. Eventually, the best type of exercise is the one that you enjoy and will stick with in the long run.
LISS-Type 1
"LISS" is an acronym for "low-intensity steady state." It refers to aerobic exercise performed at a relatively low level of intensity for an extended period. LISS cardio is an exceptional way to burn fat, primarily when it is performed at a heart rate of 100-130 beats per minute for 30 minutes or more. One of the main benefits of LISS cardio is that it can be easily incorporated into a busy lifestyle. It doesn't demand a lot of time or equipment, and it can be done virtually anywhere. In addition, LISS cardio is a great way to warm up before HIIT or weightlifting workouts. Gradually increasing your heart rate can prepare your body for more intense exercise. As a result, you'll be able to work harder and see better results.
Type 2 MISS Cardio
Type 2 MISS Cardio is a heart-healthy exercise that can help to reduce the risk of heart disease and stroke. The benefits of Type 2 MISS Cardio include reducing blood pressure, improving cholesterol levels, and reducing the risk of type 2 diabetes. The great way to get the most out of Type 2 MISS Cardio is to exercise at a moderate intensity for thirty minutes per day, 3-5 days per week. Moderate intensity activities include jogging, elliptical training, or using a stair master at a heart rate of 140-160 BPM. Type 2 MISS Cardio is a safe and effective way to improve your heart health and reduce your risk of cardiovascular disease.
Type 3 - High-intensity interval training
High-intensity interval training, or HIIT, is a type of cardio that alternates between intense exercise and rest periods. The intensity of the exercise is typically much higher than that of traditional cardio, and the intervals can last anywhere from 5 to 30 seconds. HIIT has several benefits over traditional cardio, including increased calorie burn, improved cardiovascular health, and reduced risk of injuries. One of the most exceptional aspects of HIIT is that it can be done in a shorter amount of time than traditional cardio. For example, a HIIT workout might consist of 5 minutes of walking followed by 1 minute of sprinting, repeated for 20 minutes. This is much shorter than the typical 30-60 minute cardio workout, making it more convenient for busy people. In addition, HIIT is more effective than traditional cardio at burning fat. As a result, HIIT is an excellent option for those looking to improve their fitness level and lose weight.
Which type to choose?
There is much debate surrounding which cardio exercise is best for you. Some say running is the most effective way to increase your heart rate and torch calories. Others claim swimming is a better option because it works the entire body and is low-impact. And then, some argue that cycling is the best cardio workout because it engages more muscles than running and can be done indoors or out. Ultimately, the best cardio exercise for you is the one you enjoy the most and will stick with long-term. If you hate running but love swimming, then swimming is probably the best option. Finding an activity you enjoy is vital and making it a part of your routine.
References
Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in Cardiovascular Medicine, 5. https://doi.org/10.3389/fcvm.2018.00135