Ignore the noise and assertiveness of some fitness smarties, as there are only two types of cardio and both should be present within your workout.
Everyone has their love/hate relationship towards cardio, but it is a necessary evil that helps increase stamina, to lose weight and look slim. But what type of cardio is best? Long-Slow Cardio or high-intensity interval cardio (HIIT)?
If you’re overwhelmed by the sheer number of trendy cardio workout options available, you’re not alone. When did a gym workout get so hard? What happened to the good old days when people spent hours on the treadmill to burn fat? Below, we will discuss the two different types of cardio and their pros and cons.
- Low-intensity cardio
It seems that lately, low-intensity cardio has dropped out of training for the vast majority of amateurs. High-intensity interval cardio has become the dominant form. But, low-intensity cardio still has a place in your life, especially if you want to improve endurance and aerobic capacity and yes, burn fat also.
You can burn quite a lot of calories using low-intensity cardio. This type of cardio does not put a lot of stress on the joints, making it an ideal option for those with injuries or undergoing rehabilitation.
When it comes to active muscle recovery, nothing beats LSC training to increase blood flow and remove metabolic byproducts from muscle tissue, as well as accelerate the healing process of muscle micro-injuries after strength training. Low-intensity cardio is not difficult. The easiest option is walking on a treadmill, cycling outside, or swimming in a lake. As long as you keep your exercise intensity low and your heart rate at 60-75% of your maximum, you will promote better calorie burning and metabolic changes such as increased enzymes responsible for using carbohydrates and fats for energy.
Low-intensity cardio should be done after strength training or on one of the rest days and should last from 30-45 minutes to improve muscle and respiratory endurance. To further increase the effectiveness of the workouts, you can take Primobolan and Superdrol in order to enhance the endurance and in turn, burn more fat. Also, Anavar or Winstrol can be used solo in order to gain these extra abilities. You can find these substances within our online pharmacology store.
Do’s and Don’ts:
POSSIBLE: Use low-intensity cardio as a warm-up before strength training, but limit the time to 10 minutes’ maximum. Anything more should be done after training.
DO NOT: Do a long LSC cardio session before strength training.
POSSIBLE: Use low-intensity cardio as an active day of relaxation, so you can enjoy the sport with your friends and family.
DON’T: Do what you don’t like doing cardio. For example, if you don’t like walking on a treadmill, replace this boring activity with walking around the city with friends.
- High-intensity interval cardio
HIIT is an extremely popular form of cardio workouts. It’s a fast, effective and well-researched way to achieve your fitness goals. Dozens of studies have proven the benefits of high-intensity cardio, such as building aerobic capacity, improving blood oxygen circulation and maximizing the fat burning process.
In other words, HIIT increases the body’s ability to use fat for energy during exercise and can lead to increased oxygen consumption, which helps you burn more calories for hours after exercise. To enhance this fast loss process, T3 and Clenbuterol can be used in tandem to rapidly decrease the user’s body weight.
Clenbuterol is also highly used with HGH (Human Growth Hormone) in order to enhance the cardiac abilities of the user and also to promote ongoing fat burning, which will benefit the user via the body choosing to burn off any fatty stores instead of choosing the muscle as the next best source of fuel. This means even with a calorie deficit diet (or eating too much), a user can benefit from the body processing this more efficiently and burning off the unwanted mass rather than storing it as fat. You can find all of these substances within our online store.
High-intensity interval cardio training (HIIT) is the alternation of some high-intensity intervals with rest periods. During work, you maintain your heart rate at 85-100% and during the rest period, you can either stop doing the exercise completely or bring the effort to a minimum level, the intensity of which depends on the intensity of the interval you just completed.
In other words, if you worked 95-100% of the effort during the interval, you can reduce it to 0% (stop doing it completely); if you worked 85% during the interval, you can drop to 60% of the maximum during rest.
Generally, the shorter the work interval, the harder you must work and the longer you must rest before the next interval.
Work 95% 30 sec. / Rest 90 sec.
Work 90% 45 sec. / Rest 75 sec.
Work 85% 60 sec. / Rest 60 sec.
The number of intervals depends on their length, but high-intensity interval cardio should not last more than half an hour.
Activities that involve the most muscle mass and increase heart rate are more beneficial for those looking to lose weight. Additionally, some might discover a combination of strength training, plyometrics and cardio to add variety to their workouts.
Do’s and Don’ts:
POSSIBLE: Do high-intensity interval cardio after strength training or on rest days.
DO NOT: Without training experience, giving too much load, you can easily over train or get injured.
You can: Limit your HIIT sessions to about 20-30 minutes 2-3 times a week to prevent over training.
Conclusion: both types of cardio are useful and relevant in their way. When planning your workout, consider where and how you can combine strength training and cardio. But, most importantly, listen to the signals of your body.