We’ve all heard of cardio and most of us do it either daily, or multiple times a week. We know there is HIIT also, but what else is there when it comes to cardio? Is there more that might help us out with our workouts?
Continuous or steady state Training: basically this means you have an increase in intensity then remain at a steady state and then decrease. I like to think of this as staying on the same speed after a warm up and then having a cool down.
Interval Training: We all know this one as it is the HIIT model. We perform higher intensity work and follow it with periods of lower-intensity active recovery. There is usually a timed ratio to it, say 1:3, which could be 30 seconds HIIT, then 90 seconds active recovery (rest), but the times can vary based on the workout.
Intermittent Training: This form of training is more spontaneous. You follow your workout, but then throw in some higher intensity work at random times. It does not follow a timed pattern, and can be different intensities throughout. For example, you may be running and after 5 minutes, you include 30 seconds of sprints. Then you run 3 minutes at a steady state, and follow that with 45 seconds of sprints. It’s all mixed up, but keeps your body guessing.
Circuit Training: These ones are my favorite. They include different exercises in different groups. You complete each set a set number of times before moving on to the next “station” or circuit. There is usually an aspect of cardio within this training, but not always. For more cardiorespiratory benefits, you will want your circuits to be mostly cardio focused.
By keeping out body guessing, it makes it more fun, and keeps us from getting bored. I am a fan of throwing in random higher intensity options, especially on the treadmill. I have often also finished a few strength training exercises and then thrown in some jump roping. It isn’t “in the workout” but it helps me feel like I’m really pushing myself These all provide huge benefits, and should be rotated through so your body isn’t used to the same things. I like to do all of these in a week and change my workouts either every week, or every other week.
And now for another weekly…
I did this workout on Sunday and loved it so I knew I must share. I was going to do a workout focusing on upper body and then throw some squats and lunges onto the end, but then decided to incorporate it all. It took roughly 45 minutes but I was also watching the Olympics
This workout will exhaust both legs completely. The first circuit will use the left leg more with the lunges and fire hydrants. Once you complete that three times, you will move on to the right leg, with mostly the same circuit. Some things are different. I am not a fan of workouts that say “15 Lunges with hammer curls” because does that mean 15 lunges total or 15 hammer curls? Am I doing 30 hammer curls? This way, both legs are worked, but with different upper body movements. I woke up sore from it yesterday! I hope you enjoy!