Cardio is not only a great way to burn calories but a necessary activity for a healthy heart. While doing any type of cardio seems pretty straightforward compared to lifting weights, it is important to understand the different intensity levels and how to use them in your training.
How to measure the intensity of your cardio?
You don’t necessarily need to track your heart rate to benefit from cardio activities. However, doing so will allow you to get a better understanding of how hard you work. The best way to measure the intensity of your cardio workouts is by figuring out your maximum heart rate.
The most accurate way to do that would be by actually taking a test. In other words, you would, for example, run or bike as hard as you can for as long as you can and then check your heart rate. However, you should only attempt this if you have exercise experience and feel comfortable going all out.
You might also be able to get a rough idea of your maximum heart rate by using a formula – 220 minus your age. For example, if you are 30 then your maximum heart rate would be 190 beats per minute. While it might not be accurate, it can be a good starting point to learn about training in different heart rate zones.
Intensity levels based on heart rate
Recovery/ very light intensity
When training at very light intensity your heart should be working at about 50-60% of its maximum capacity. This type of training is great for recovery, can be used for warm-ups & cooldowns, can be used as a recovery between interval sessions. This type of intensity is also suitable for individuals new to exercise. Exercising at this intensity should feel like you can do it for hours.
Low intensity
During low-intensity cardio, you should be working at about 60-70% of your maximum heart rate. Low-intensity cardio is a relatively easy activity that you can perform for long periods of time. This type of cardio is great for improving endurance, burning fat and will also positively affect your muscle fitness. You should be able to exercise at this level of intensity for up to 90 minutes.
Moderate intensity
Moderate intensity will have your heart working between 70-80% of its maximum capacity. When you work at moderate intensity, your muscles will start producing lactic acid and this is where you will be reaching the aerobic threshold. This means you won’t be able to work as long in this heart rate zone as you would at a low intensity and would only last for approximately 30-45 minutes. This intensity is great for increasing aerobic capacity.
High intensity
During high-intensity training your heart rate will be between 80-90%. This type of training will be performed close to the anaerobic threshold and your body will be using both aerobic and anaerobic energy. This means you would only be able to maintain this intensity for short periods of time due to high amounts of lactic acid in your muscles. This type of training will, however, improve your body’s ability to dispose of lactic acid as well as to use carbohydrates for energy.
Maximum intensity
Training at maximum or close to maximum intensity will be done in 90%-100% of your maximum HR zone. You can only perform this type of training for a very short period of time. For example, sprinting 100m as fast as you possibly can. This type of training is most suitable for professional athletes.
Types of cardio training
Just like you want to include a variety of rep ranges in your weight training, using different intensities in your cardio training can also be beneficial. Challenging your cardiovascular system at different intensities will provide unique health benefits. It is, however, important to be aware of what types of cardio training would be suitable for you depending on your fitness level, goals and other activities you undertake.
Continuous training
During continuous training, you will be maintaining your heart-rate throughout the session. Essentially, if you were to go for a run, you would move at the same pace for the duration of a workout. This type of training would be suitable for very light intensities, low intensities as well as moderate-intensity.
The length of the session will be determined by the heart rate zone you’re in and your fitness level. It can be anywhere from 20 minutes (if you are working at moderate intensity) to over 60 minutes (low-intensity or recovery). This type of training is accessible for all fitness levels and should make up the majority of your cardio training.
Interval training
Interval training is mostly performed using high intensities. Since you won’t be able to work for a long period of time at a higher heart rate zone, using intervals is how to effectively implement this type of training.
When performing high-intensity training it would be necessary to use a heart rate monitor to make sure you actually work in the right zone. This type of training is very taxing on the body and takes long to recover from. Therefore, you shouldn’t do it too often.
While interval training comes with a lot of benefits, there is no reason to rush into doing this type of training as a complete beginner. Instead, focus on building up your aerobic health through low and moderate-intensity training before moving on to high intensities.
Often circuit training is labelled HIIT while in reality, you are unlikely to be working in the right heart zone by performing burpees or mountain climbers for 30 seconds. And while there is nothing wrong with getting your cardio by doing bodyweight exercises it is important to understand the difference.
Fartlek
Fartlek or “speed play” translated from Swedish is a combination of different intensities. This type of training gives you an opportunity to mix things up. Fartlek workouts are not structured like interval training and give you more freedom to choose the pace and duration.
Implementing Fartlek training into your usual cardio session is very simple. Fartlek works particularly well with running. When you go for your usual run, simply add some faster segments to your workout. Choose the distance or that time that you feel comfortable to do at a higher pace. You can follow this effort by doing a nice easy pace to recover before going back to your normal speed.
You can use Fartlek on different terrains. For example, you can include hill sprints as a part of your workout. Fartlek training can make your cardio sessions more fun while also helping you to improve your results.
Takeaway
Just like tracking how much you lift in a gym to see the progress, it would be ideal to measure your heart rate for your cardio workouts. This can help you stay at the correct training intensity during your sessions and motivate you to work harder.
You will also be able to see the progress – the better your aerobic health becomes, the harder you’ll need to work to maintain your heart rate in a specific training zone/intensity.
Ideally, you want to include a variety of intensities to achieve the best results from your cardio training. However, this would be challenging to achieve without understanding your heart rate zones.