Definition of Cardio:
Cardiovascular fitness refers to the ability of your heart, lungs and organs to consume, transport and utilize oxygen.
The maximum volume of oxygen your body can consume and use is your VO2 Max.
When you exercise regularly, you can increase your cardiovascular fitness as your heart becomes more efficient at pumping blood and oxygen to the body, and the body becomes more efficient at using that oxygen.
The following 3 types of cardio are the most popular and efficient. Ideally, you should include at least 2 in your workout.
1. Low intensity cardio
Low intensity cardio workout is also known as persistent with low or moderate intensity.
It includes a training session with the same load over a longer period of time – usually 20 to 60 minutes – without any interruption.
Jogging on the treadmill or in the park is a perfect example of low intensity cardio training.
This type of training is a good option for individuals at any fitness level, which means it’s safe for anyone that wants to start with exercise.
2. Interval Training
Note that you already need to be in good physical shape to start this form of training. Interval training includes a high intensity interval for a short period of time, followed by a recovery phase with low intensity.
This type of training is an excellent option if you are quickly bored with low intensity cardio training and if you like constant changes in intensity during the workout. An example would be sprinting for 15 seconds followed by slow jogging for 2-3 minutes to rest.
Since this type of training raises heart rate through the roof, the length of the workout should be just 15-20 minutes.
3. Circuit Training
Circuit training is basically aerobic weight training. Here is an example of how it works:
Set up a number of stations with a variety of exercises that work the entire body, e.g. bench, curls, pull downs, 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.