3 Types of Cardio Training
Cardio. You love it and you hate it. You know it’s good for you, but sometimes it can be hard to get it done. You might not know what to do or which type of cardio is best. In this post, we’ll talk about different types of cardio and how to find which one is best for you.
There are three types of cardio. High Intensity Interval Training (HIIT), Steady State (SS), and Intervals (which is a mix of HIIT and SS).
There are also three types of bodies. Ectomorph (lean and tall), Mesomorph (muscular and athletic), and Endomorph (rounder body with more fat).
If you are an endomorph with a lot of body fat to lose, steady state cardio is best. You will get all the benefits of cardio, including improving your heart health and losing fat, without the intensity of HIIT. Get your heart rate up enough to break a sweat for 25-30 minutes at least three times a week. Use the elliptical if you need to put less pressure on your joints. This workout does not have to be painful and stressful.
Interval training is for mesomorphs and endomorphs who have begun to lose weight. This is a bridge between steady state and HIIT. You can do intervals on any cardio machine. Pick your favorite and then mix up the intensity as you go. Start at a pretty easy level and then go hard for 1-2 minutes. Do not go all out, but make yourself work. Come back down from that interval, recover, and then go back up. Repeat this pattern, adjusting the intensity to fit your needs for the day. You can do this up to 5 days a week. This is our favorite type of cardio because it fits our personality and body type.
If you are an endomorph who has lost significant weight and looking to do something more intense, then HIIT is a great option. HIIT is also the best choice for ectomorphs, people who are naturally lean without a lot of muscle. Some people refer to ectomorphs as “skinny-fat.” They are not overweight, but also not in great shape. HIIT helps both of these types because it targets the smaller amounts of body fat by boosting your metabolism.
True HIIT training is short and extremely intense. You work for about 30 seconds and then rest for 10 seconds before going again. You give 100% exertion when you are working. You should feel like you could not go another 10 seconds if you tried. These are great workouts if you are short on time because 15 minutes is all you need. However, you have to go really hard for this to be effective.
HIIT is popular right now, and for good reason. It burns lots of fat and even causes you to burn more calories after you work out. But that doesn’t mean steady state or intervals are bad. Sometimes when the new, cool exercise comes out, the previous model gets bashed. We’re not here for that. Steady state cardio works! Interval training works! It’s all about what is right for you. Consider your body type, fitness goals, and time commitment when choosing your cardio workout. You can even incorporate all three types if you want.
No matter what type of cardio you choose, you need to enjoy your workout! Consistency is more important than intensity. In fact, intensity does not matter at all if you quit. If you dread working out and keep putting it off, then those difficult workouts are doing you no good. We’d rather you come to the gym and do an easier workout you enjoy than avoid the gym and never workout. Find what’s best for you and get it done!