When we decide to start with recreation, we usually start with cardio workouts, because they are the easiest and do not require a lot of equipment. However, there are different types of cardio, and if you're a beginner, you might not be sure which one to choose. If you are interested in how to choose the right cardio training for your needs and desires, continue reading.
What is cardio training?
Cardio also includes swing jumping Photo: Mart ProductionThe concept cardio exercises was mentioned for the first time already in 1969 in a book Aerobics by dr. By Kenneth H. Cooper. In it, he wrote that cardio exercise has a positive effect especially on ours circulatory system, but it is also recommended for preservation general health and good immune system. Cardio covers all modalities aerobic exercises, in which heart beat and breathing rate increase, but not so much that you need rest too soon. These are, for example, running (especially over longer distances), fast walking, cycling, swimming, dancing, jumping with a see-saw, as well as group sports such as volleyball.
How to choose the right cardio for you?
The type of cardio exercise is huge. When deciding between them, focus on what yours are like goals, so what do you want from training to achieve. Is this increase in muscle mass or as soon as possible losing extra pounds? Do you want to get back in after a long rest? form and strengthen your own endurance? You feel your best when you are recreating in company or himself/herself?
Do you prefer to relax in company? Photo: Ketut Subiyanto / PexelsWe have divided the types of cardio training into 4 categories, which will help you to more easily choose the exercise that will suit you best.
1. Low intensity exercise
This exercise is most recommended if you are beginner or have been for some time you did not recreate, because you will not be completely got tired and caused you muscle pain, and you don't need it either special preparations. Includes they walk, slow running over long distances, cycling and swimming. You can also have it as springboard for more demanding training, as it will introduce you to sports in a pleasant way. With this kind of exercise, you will lost a few extra pounds, acquired on condition and took care of his own health. You can do it alone or with friends.
2. Interval training
As the name suggests, such training takes place in intervals: namely, they alternate training and rest, and also strength exercises and endurance. You can do it in fitness and with different props for the body, but you can also at home or in the park. This type of exercise often takes place also in organized groups. They fall under this exercise aerobics, seesaw jumping, exercises, which focus on individual parts of the body... On YouTube and other social networks, you can find many ideas for interval cardio training, which are recommended especially for those who they don't have much time and they want to as quickly as possible get rid of extra pounds.
Circuit training often takes place in organized groups Photo: Andrea Piacquadio / Pexels3. Circuit training
With this method of recreation, you will choose exercises, each of which will be focused on another part of the body, and then you will do them with smaller breaks repeated in several rounds. It is very important to be well before exercise you warm up and thus you avoid strained muscles. This kind of training is a great way to get back into shape very quickly form, because rapid changes and exercises for different parts of the body cause a real shock to our body and wake it up in this way. We also recommend it if you want to get on muscle mass and design your own figure.
4. Group sports
They are especially suitable for those who enjoy playing sports they hang out. It is guaranteed that you will during sports such as football, handball and volleyball, breathed and did a lot for the body, but at the same time felt team spirit. We recommend that you choose the sport that you enjoy the most or that you practiced as a child and now miss.
