Aerobic/CardioVascular Training
Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise:
- jogging
- swimming
- spin bikes
- stairs
- skipping ropes
All these exercises raise and maintain your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10 minute kilometre, will produce a 9 minute kilometre. Cardio workouts help burn fat and cardio fitness is what gives you endurance and the ability to persist in life and athletics.
Renouf Cardio has been designed with 4 cardio options, varying from brief but intense routines to longer lower intensity sessions.
Cardio Workouts
Research presented in the Journal Medicine and Science in Sports and Exercise shows that when you work out using high-intensity intervals, the total amount of calories your body burns during the hour after your workout is elevated up to 107% more than with low-intensity, short-duration exercise, and 143% more than with low-intensity, long-duration exercise. That’s because interval exercise peaking at levels above a 80% maximum-intensity effort speeds up your metabolism (the rate at which your body burns calories) for up to three hours after exercise – a benefit not found with low-intensity exercise.
Interval-training workouts are designed to build endurance and stamina. Think of them as a roller coaster that allows repeatable patterns or intervals of raising and dropping, raising and dropping your heat rate.
Once you get the hang of interval training you will enjoy the variety they offer, but if you’re like me, you will be happy that it only takes about 20 minutes.
For maximum fat burning and time efficiency, use any or all of these Aerobic workout strategies:
- 20-Minute Aerobic Solution
- HIIT (High Intensity Interval Workout)
- Heart-Rate Interval Workout
- The Low Intensity Option.