All about cardio
I asked some lovely ladies that follow my page questions they had about their fitness goals. Cardio seemed to be a topic that was recurring so I wanted to feature an article on the following:
What is cardio?
What forms of cardio are there?
How often/when should cardio be done?
Let’s be honest, there are very few people in this world that love cardio. Those that do, I’m convinced are secretly an alien species from a galaxy far, far away. I absolutely abhor cardio, but it is a necessary evil to maintain optimal health and attain the physique you want. I’ve discovered that there are multiple ways to reach your goal when it comes to cardio. For those of you who hate running, there is hope!
What is Cardio?
Cardio is short for “cardiovascular.” The term is used to describe the circulatory system comprised of the heart and blood vessels in the body. When people “do cardio” they’re performing endurance exercises that strengthen and boost this network.
What forms of Cardio are there?
Cardio takes on many different forms. Most people conjure up images of running when they think of cardio, but that is only one modality. I prefer to take the approach of “train smart, not long,” but I’ll list a couple different options for you.
High Intensity Interval Training (HIIT):HIIT is, and has been one of my favorite forms of cardio. I like to do the least amount of cardio as possible and HIIT is right up my alley. HIIT can be performed effectively on the following modalities in order of effectiveness: Stair Stepper, Treadmill, Elliptical, Bicycle. Your modality will depend on your fitness level and if you suffer from any injuries or hindrances, i.e. knee issues.
HIIT is performed by alternating short periods of intense anaerobic exercise with less-intense recovery periods. It can last anywhere from 10-40 minutes. Your work round needs to be difficult enough that you are pleading for your rest round, but not so difficult that you can’t complete at least 10-20 minutes. Beginners typically use a split of 1:2- 1.2.5 and intermediate to advanced typically perform HIIT at a 1:1.5- 1:1 split.
An example of beginner hit would be:
Sprint on treadmill at 7MPH for 30 seconds
Walk on Treadmill for 4MPH for 1-1 1/2 minutes. for 7 rounds
An intermediate to advanced level example would be:
Sprint at 12.5MPH for 30 seconds
Jog at 6MPH for 30-45s. for 12-15 rounds (This is the split I typically use).
You perform HIIT on the Elliptical/Bicycle/Stair master but increasing speed/resistance opposed to MPH.
PROs of HIIT:
CONs of HIIT:
LSD/Endurance – Long Slow Distance Cardio
Long slow distance cardio is typically what you see people performing when you are at the gym. Or “cardio bunnies” as we like to call them. This is essentially doing cardio over the course of 40 minutes to an hour. It is common to try to keep your heart rate around 140-150 during this hour though these numbers differ from person to person. The best modalities in order for LSD cardio are: Stair Master/Stepper, Elliptical, Treadmill, Bike.
My recommendation is to start with 40 minutes on your chosen modality and increase over the course of two weeks. That will look like so:
Day 1: 40 minutes,
Day 2: 40 minutes
Day 3: 40 minutes (increase resistance/speed)
Day 4: 45 minutes
Day 5: 45 minutes
Day 6: 45 minutes (increase resistance/speed)
Day 7: 45 minutes
Day 8: 50 minutes
Day 9: 50 minutes
Day 10: 55 minutes
Day 11: 55 minutes (increase resistance/speed)
Day 12: 55 minutes
Day 13: 55 minutes
Day 14: 1 hour (increase resistance/speed)
I do not recommend running long distance unless it is something you enjoy or you are specifically training for 5ks 10ks etc. For most people when they lift/want an athletic physique I ask them to compare a marathon runner’s body to a sprinter’s body. The difference is significant.
PROs of LSD:
CONs of LSD
Circuit training is a form of resistance training that combines cardiovascular exercise with weight training. There are typically multiple exercises in a circuit performed in succession with one another with interval bursts of cardio in between. An example of circuit training would be:
Dumbbell Curl x15
Dumbbell Row x15
Tricep Kickback x15
Dumbbell Press x15
Battleropes 20s work/10s rest for 8 rounds
Push ups (Max)
Row Machine 500m
Complete the circuit 3-5 times.
PROs of Circuit Training
CONs of Circuit Training
Miscellaneous Cardio Modalities:
Some of my favorite cardio modalities that were briefly or not mentioned above:
Medicine Ball Slams/Throws/Tosses/Targets
Row Machine (Excellent for burning a high amount of calories)
How often/when should cardio be done?
Opinions vary from Trainer to Trainer, but I prefer to do my cardio after I finish lifting weights. A popular theory is that you burn down your glycogen (stored carbohydrates) stores after you lift weights for 45 min- 1 hour and cardio is “more effective” for cutting fat afterwards.
For Weight loss/Cutting: If your primary goal is weight loss, for best results 5-7 times per week is optimal. If you can do cardio each day, that is going to garner the best results. Combine Circuit Training with LSD or HIIT for best results. You can alternate between LSD and HIIT training. I tend to do HIIT on my leg days and LSD on the stair stepper on my upper body/core days.
For Maintenance: Circuit training and your choice of cardio 2-3x per week as long as you are eating appropriately.
For Controlling a Bulk: For those out there attempting to control a bulk, it’s a bit of a delicate balance. I find that maintaining cardio 5+ times per week after increasing my calories allows me to bulk without losing too much of the cut look. Keeping maintained also allows me to cut down quickly while remaining in a surplus.
– Tai Rae