Cardio Training – What Kind Should I Do?
This is a common concern, especially for those people who have been working out for a while, but aren’t seeing good enough results. The issue is really getting variety in your workouts, to constantly challenge your body to working harder. Fitness professionals often refer to the FITT factors; this means the Frequency, Intensity, Time and Type of exercise performed.
In terms of cardiovascular work, there are several types of training you can do. First, we have Tempo Training. This means doing continuous aerobic exercise at a moderately challenging intensity, or 14-17 RPE (Rate of Perceived Exertion). Do this type of training for 30-60 minutes.
Second is Long Slow Distance Training. Again, this is continuous aerobic exercise at a low to moderate intensity (11-13 RPE), for 60-80 minutes. Think about a moderately challenging bike ride around the city, or a beginner spin class. This type of training stimulates an increase in the size of our mitrochondria. Those are the centres of our cells that act like “fireplaces” to burn fat and carbs. So this cardio type will increase the size of the “fireplaces”, allowing you to burn more of both those energy sources.