FTOTF: THE RIGHT CARDIO PLAN Whether you’re a fitness fanatic or a casual exerciser, chances are you know about the importance of cardiovascular training for your overall health. There are a wide variety of cardio exercises, but in general, all of them fall into one of three categories. Probably the most well-known is slow, steady-state aerobic training, which includes activities like brisk walking, jogging, biking, and rowing. At the opposite end of the spectrum are anaerobic workouts, which consist of short, intense bursts of energy. Sprints and high-intensity interval training – repeatedly alternating short bursts of energy with brief, low-intensity activity – fall into this category. The third type of cardio workouts fall somewhere in the middle, balancing aerobic and anaerobic activities to achieve your fitness goals. How do you know what type of cardio is best? There’s no right answer for everybody. But if you begin by understanding your personal fitness goals, it’s easier to choose a plan that’s right for you. STEADY-STATE, LOW IMPACT WORKOUTS For those who don’t have a need to build endurance or speed – and those who simply care about looking good– low-intensity, steady-state cardio is a good option. HIGH-INTENSITY INTERVAL TRAINING Athletes who play sports with short periods of intense activity, such as football, baseball or short-distance track events are better served with cardio routines built around high-intensity interval training. Even if you’re not an elite athlete, high-intensity cardio training can help improve your strength and speed, and build your physique. But keep in mind that too much intense training without enough rest can actually slow your progress. A good rule of thumb is to limit high intensity training to 3-4 days per week, especially for those just starting out. Keep in mind that weight training is considering high intensity training, so if you’re already lifting three times per week, you have one day left for conditioning via high intensity cardio training. Or if you wanted to get some additional cardio while still lifting thrice weekly, you could add a sprint session to your lower body weight training day, and then have a separate day where you push the sled, flip a tire, and do various conditioning drills. THE COMBO PLATTER Many people prefer cardio training that combines the two other methods, opting for a mixture of endurance training and high-intensity workouts. Combining endurance and high-intensity training is a great way to build variety into a training regimen, which can eliminate workout boredom.
Posted on: Thu, 11 Jul 2013 15:42:56 +0000