Bismillah, this blog post will guide you to choose the right type of cardio workout for your needs. But it’ll also touch when the best time is for doing your cardio exercise.
How hard do you need to workout in order to get benefits from your workouts? Well, it’s important to start from where you’re at, and build it up. Exercise should make you feel better, and want you to come back for more! Exercise should also give you more energy in life, not add more stress or leave you fatigue.
That you’ll manage, enjoy and stick to your routine in order to build momentum is also well worth considering. A study showed for example that sedentary overweight women lost weight and improved cardiorespiratory fitness in a year-long combined dietary and exercise regimen. Duration of exercise (at least 150 min/week of walking) was more important than vigorous versus moderate intensity in achieving these goals.
In terms of cardiovascular training we oftentimes speak about intensity or heart rate zones. Oftentimes you hear questions such as which type of training that burns most calories and so on. While HIIT, high intensity interval training, is effective and save you a lot of time, it’s not for everyone, and it requires a foundational level of physique.
Low Intensity – Easy
Such as walking, biking or swimming, can be performed, and is ideally performed, on a daily basis. Low intensity training is restorative and easy. Aim for a 30 min walk every day. Walking is also recommended during pregnancy, as well as first type of exercise postnatal.
Moderate – Comfortable
An example would be running in a good tempo; where you sweat, you push it a little bit, you feel that you work, but you can still talk. Heart rate zone is about 70-80% of your maximum heart rate.
This type of training is important for overall health (in combination with strength training) and ideally this is part of your cardio routine as well! If fat loss and a healthy lifestyle is your goal for example, you like to perform 3-4 sessions a week of strength training and 1-2 sessions a week of moderate cardio exercise.
High Intensity – Hard
Just as the name says, it’s high intensity and it’s hard training. You’re pushing your heart rate from 80% and up towards maximum. Regardless it’s short and efficient, for your comfort and wellbeing, I recommend that you have a foundational physic before pushing yourself with this type of training.
HIIT, HIT and tabata are examples of this type of training, which requires that you’re well rested prior to doing it, as well as that you give yourself adequate rest afterwards.
The best time for cardio
A walk in the early morning is something I absolutely love! Fresh air and movement is amazing in the morning. However, do your best to fit in a 30 min walk anytime during the day.
When you do your strength training workout, focus on doing that for great results. You may do 5 min of cardio warm-up, along with a dynamic warm-up, but keep the energy for the strength session. If you still have power remaining, after a 30-45 min strength training session, you may like to add in some cardio.
As a general piece of advice however, do your moderate cardio sessions on a day you’re not doing strength training. In order to be strong and get best results from the strength training and in order to be Energized for the cardio session!
Thank you & Energetic Regads,