Sure, you do cardio, right? Everybody who trains knows it’s necessary to keep body fat levels low… Here are 5 types of cardio, motivation tips, and a sample cardio program to support your fat loss goals!
1. Continuous Training
Continuous training is also known as long slow distance (LSD) cardio, or steady state cardio. It involves training at the same workload for a extended period of time, usually 20 - 60 minutes, without any periods of rest.
Taking a long jog on the treadmill at a pace of seven miles per hour continually would be an example of this style of training. It’s safe and easy to pick-up, which makes it a great option for all levels of fitness.
2. Interval Training
Interval training can also be used for all levels of fitness. It involves training at a high-intensity heart rate for a short period, then following that with an easy recovery period.
This is a great option if you get bored easily and like to constantly change your intensity during your workouts. An example of this would be to run at 8 mph for 2 minutes and slowly jog at a 5 mph pace for 3 minutes of recovery.
3. Fartlek Training
Fartlek training is much like interval training, only less structured. It is very demanding and best-suited for the advanced individual, however. The alternations involve intense training and recovery periods are non-systematic. They fluctuate between “high speed, high intensity, anaerobic work and low intensity, relief type periods” (Yoke, Gladwin, 2001).
4. Super Circuit Training
Super circuit training is also called aerobic circuit training and involves alternating short periods of cardio with short periods of anaerobic exercises, like resistance training.
An example of this would be three minutes on the elliptical trainer followed by one minute of squats, then three minutes on the treadmill followed by one minute of leg presses, etc. (It ensures maintenance of muscle mass while shredding body fat in a minimal amount of time.)
Cross-training involves alternating pieces of cardio equipment within different periods of time. There are three varieties to this type of training.
The first would be to alternate equipment within the same cardio session, such as performing 10 minutes on the treadmill, 10 minutes on the stationery bike, and 10 minutes on the elliptical machine.
The second option is to vary the equipment each day, using a different piece each every day of the week. The final choice is to periodize training based on the seasons. An example of this could be swimming in the summer, hiking and rock-climbing in the fall, skiing in the winter or running in the spring.
I sort of dislike the term “fat-burning” because it makes people think the pounds they immediately lose by doing cardio is fat loss when it’s just water loss from sweat. But this is still great!