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There 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.
1. Low Intensity, Long Duration
Cardio
- This type of
training involves intensities of around 40
to 60% of Maximum Heart
Rate.
- It is basically
something slow, easy, continuous and long
(over 40 minutes). This can be walking, cycling,
jogging, etc.
- You should
be able to converse comfortably while doing
it (called the talk test).
- This type of
training is good for people just getting started
with cardio work.
- It is reasonably
good for fat loss, especially in very obese
people.
- It is also
the least demanding form of aerobic training.
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2. Medium Intensity, Medium
Duration Cardio
- This involves aerobic
work done at around 70% of max HR.
- 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 work.
- 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.
3. High Intensity, Short Duration
Cardio
- This 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 fitness level.
- This is a very
demanding form of training.
- It is done
for between 5 to 20 minutes generally, depending
on fitness level and intensity.
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4. 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.
5. 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 max.
- 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.
6. Fartlek Training
- Translated from Swedish,
this means speed play.
- Basically, 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.
7. Circuit Training
- Circuit training
is basically aerobic weight training.
- Set up a number
of stations with a variety of exercises that
work the entire body, e.g. bench, curls, pulldowns,
leg curls, etc.
- Use a fairly
light weight that you can lift without going
to failure for a preset period of time.
- You 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.
- You can mix
in treadmill work, skipping, cycling, etc.
to add variety.
- It is a reasonably
good way to do aerobic work and weight training
work at the same time.
- It also has
the advantage of working the entire body instead
of just the legs as most forms of aerobic
training do.
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