Cardio For Beginners
Cardiovascular exercises have always been the preferred choice for most of the fitness enthusiasts for losing those extra pounds weather they follow a fat loss program, weight loss program, conditioning program or some other fitness oriented approach. Popular mainly for its fat loss enhancement function and cardiovascular benefits these can be done in more than one ways as used to be the case some years ago.
Different forms of cardio include, but are not limited to Low Intensity Steady State (LISS), Moderate Intensity Steady State (MISS) and High Intensity Interval Training (HIIT). While LISS cardio; most commonly in the form of simple walking has undoubtedly gathered the greatest popularity mainly due to the ease of performing it, good tolerance among varied age groups from young to old irrespective of gender and no need for any special equipment other than free space; new age equipment such as treadmills, stationary bikes and the cross trainer deserve their fair share of liking among individuals as they give some additional benefits of exercising such as using them at any time of the day and in any weather, using them at either the gym or purchasing one for home and getting a rough estimate of various parameters such as calories burned, distance covered, heart rate,etc. on them.
Running, stair climbing, jump rope, etc. are some forms of MISS cardio while varying the exercise intensity from very high (all out) for few seconds/minutes to very low/complete cessation for few seconds/minutes is considered as HIIT.
From a calorie burning prospective, HIIT which is generally performed for anywhere from 5 to 20 minutes burns the least amount of calories when it is performed and more calories over time in the hours/day that follow the activity. In comparison, LISS if performed for a longer duration of time such as 1 - 2 hours may burn more calories, while MISS which is generally done for 20 - 40 minutes burns a moderate amount of calories (considering only the amount of calories burned during the activity being performed).
Choosing which type of cardiovascular work is best is highly specific to the individual, his/her goals, calorie burning expected, time availability, equipment availability, individual tolerance to specific exercise, etc. If following another fitness program such as weight training an important aspect to be kept in mind is that recovery should not be hampered. While HIIT being high in intensity may have an impact on recovery if done after the weight training session, doing it on a separate day is a good place to begin. LISS and MISS may also have an impact on recovery but surely not as much as HIIT and thus can be done on the same day as strength training.
However, choosing the best course of action as said before is a highly individual specific phenomenon. It is better to try each one out and then choose the one the best suits the fitness enthusiast.
Whichever form of cardio you choose, wearing shoes that support your workout can go a long way towards not only achieving your goal but avoiding injuries as well.
Note: Before starting/changing an exercise and/or dietary/supplement program consult a qualified doctor/health care professional.
Different forms of cardio include, but are not limited to Low Intensity Steady State (LISS), Moderate Intensity Steady State (MISS) and High Intensity Interval Training (HIIT). While LISS cardio; most commonly in the form of simple walking has undoubtedly gathered the greatest popularity mainly due to the ease of performing it, good tolerance among varied age groups from young to old irrespective of gender and no need for any special equipment other than free space; new age equipment such as treadmills, stationary bikes and the cross trainer deserve their fair share of liking among individuals as they give some additional benefits of exercising such as using them at any time of the day and in any weather, using them at either the gym or purchasing one for home and getting a rough estimate of various parameters such as calories burned, distance covered, heart rate,etc. on them.
Running, stair climbing, jump rope, etc. are some forms of MISS cardio while varying the exercise intensity from very high (all out) for few seconds/minutes to very low/complete cessation for few seconds/minutes is considered as HIIT.
From a calorie burning prospective, HIIT which is generally performed for anywhere from 5 to 20 minutes burns the least amount of calories when it is performed and more calories over time in the hours/day that follow the activity. In comparison, LISS if performed for a longer duration of time such as 1 - 2 hours may burn more calories, while MISS which is generally done for 20 - 40 minutes burns a moderate amount of calories (considering only the amount of calories burned during the activity being performed).
Choosing which type of cardiovascular work is best is highly specific to the individual, his/her goals, calorie burning expected, time availability, equipment availability, individual tolerance to specific exercise, etc. If following another fitness program such as weight training an important aspect to be kept in mind is that recovery should not be hampered. While HIIT being high in intensity may have an impact on recovery if done after the weight training session, doing it on a separate day is a good place to begin. LISS and MISS may also have an impact on recovery but surely not as much as HIIT and thus can be done on the same day as strength training.
However, choosing the best course of action as said before is a highly individual specific phenomenon. It is better to try each one out and then choose the one the best suits the fitness enthusiast.
Whichever form of cardio you choose, wearing shoes that support your workout can go a long way towards not only achieving your goal but avoiding injuries as well.
Note: Before starting/changing an exercise and/or dietary/supplement program consult a qualified doctor/health care professional.
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