Cardio is a word that sparks strong opinions in the fitness world. Some people hate it and consider it something to endure, taking no joy from it. For others, however, it’s their passion and the foundation of their fitness routine.
But whether you’re a cardio enthusiast or not, you can’t underestimate its benefits. Beyond burning calories, cardio offers a range of benefits, such as improving heart health, enhancing endurance, boosting mood, promoting better sleep, improving lung health, and lowering the risk of chronic diseases, among others.
To fully embrace these advantages, the type of cardio you choose can make all the difference. But with so many options — from running and cycling to HIIT and Zone 2 — it can be challenging to know which suits you best. That’s where we come in. Stick with us as we dive into the question: what type of cardio should you do?
What type of cardio should I do?
When choosing a type of cardio, the decision typically comes down to two crucial factors: current physical condition and fitness goals, and it’s easy to understand why. Your fitness level, old or current injuries and possible health issues play a significant role in choosing which type of cardio suits you best. Simultaneously, it depends on your goals too: if you’re trying to lose weight, build endurance, gain strength, or improve heart health, there are different types of cardio with different outcomes.
By considering both your current condition and goals, you can choose a cardio routine that’s both effective and sustainable. Here are some suggestions:
1 – LIIT
Ideal for beginners or people with chronic conditions
LIIT stands for Low-Intensity Interval Training. It shares similar benefits as High-Intensity Interval Training (HIIT) but with a gentler approach. Like HIIT, LIIT involves alternating between periods of more intense exercise and recovery, but with longer durations and different timings. To achieve similar results, LIIT sessions tend to be longer than HIIT workouts. However, because of its lower-intensity nature, LIIT is much easier on the joints and heart, making it an excellent choice for beginners and individuals with chronic conditions.
2 – HIIT
Ideal for seasoned gym-goers
As we said above, the acronym HIIT stands for High-Intensity Interval Training. It combines short bursts of intense activity with brief periods of rest. It often involves a mix of cardio and strength training, making it a dream exercise for anyone wanting to boost cardio and muscular endurance and lose weight. Due to its high intensity, however, it’s typically recommended for more experienced individuals already accustomed to vigorous exercise.
3 – Rowing
Ideal for beginners and also experienced exercisers
Rowing is a highly effective cardio workout that engages your upper and lower body, providing a full-body workout. It’s often overlooked, but rowing burns calories quickly and activates 80% of your muscle mass. Its low-impact nature makes it easy on the joints, making it a great option for those looking for an intense yet joint-friendly exercise.
4 – Tabata
Ideal for seasoned exercisers
Last on our list of suggestions (but not least), Tabata is a powerful HIIT workout created by Dr. Izumi Tabata. It consists of 20 seconds of exercise at maximum intensity followed by 10 seconds of rest. This quick yet intense cycle is perfect for those looking to boost both cardio and muscular endurance in a short time. With its roots in solid scientific research, Tabata is an ideal choice to get the most out of their workout in just a few minutes.
