Cardiovascular Training (Cardio) is essential for your all-around fitness training, not only to burn fat, but also to be in great shape and prepare your body for more efficient toning workouts, such as those I have previously commented on my Weights and Abdominals sections.
In addition to providing benefits to fitness, it helps to personal well-being, fighting problems of anxiety, overweight, stress, osteoporosis, etc.
By definition Cardiovascular exercises are all those exercises that raises the heart rate and breathing to provide oxygen to the muscles that are working.
Once again, here the idea is to train with a purpose and variety to take away your body and speed up your metabolism.
Depending on your genetic, physical condition and nutrition the Cardio exercises can allow you to burn from 500 to 800 kilocalories per hour (Kcal. H).
To find out your ideal heart rate in your physical activity, subtract your age in years to 220 (what gives your maximum rate) maximum FC=220 – age, and hence multiply this number by 0.60 to 0.85.
If you love weightlifting and think that cardiovascular exercises make you feel as if you were turning into water that muscles you build with so much effort, guess what? Instead of burning your muscles you are revealing them.
For a shredded, ripped and cut body it is imperative to do cardio exercises.
An effective fat-burning, lean muscle-preserving cardio program can be broken down into two simple forms: HIIT or high intensity interval training and the LISS or Low intensity steady state cardio.
HIIT consists of short sprint intervals coupled with low moderate intensity work. An example of this would be a 30 second sprint followed by a 4 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
LISS consists of purely low-moderate intensity work. An example of this would be walking on the treadmill or riding the bike and being able to hold a conversation (we tend to see a lot of this in the gym).
Now that you have a basic understanding of the two forms, check my HIIT section and dive into more detailed stuff of this interesting Cardio modality.
Specifically, Cardiovascular resistance and HIIT have been shown to increase the amount of Human Growth Hormone (HGH) our bodies naturally produce which allows to keep muscle mass, bone density and skin elasticity.
Since 2012 I’ve been strongly training in HIIT Conditioning Circuits (mainly related to Mixed Martial Arts conditioning and Functional Training) where my objectives were to improve strengthening, stamina, power and explosiveness.
On June 2018 I discovered and have been in training on CrossFit which is a physical conditioning system based on constantly varied exercises, with functional movements, executed at high intensity, based on 10 physical skills:
cardiovascular and respiratory endurance, stamina, flexibility, strength, power, speed, coordination, agility, balance and accuracy, all of them with excellent results that matched perfect with my way of Training.
All these exercises are 50-minute sessions working in my medium and maximum cardio intensity that allow me to maximize my athleticism.
The Cardio is a matter of your choice, goals and the benefits you seek.