Doing cardiovascular exercise is proven to improve your lung capacity, heart health, as well as aiding weight loss. Many people do not enjoy doing cardio and some don't do it at all. But which is the best type for you?
Low Intensity Steady State (LISS)
Low Intensity cardio is accessible to most people as you do not need a high level of fitness to begin with and you can easily incorporate it into daily life by going for a walk. Low intensity cardio exercises include things like walking, climbing stairs, or going for a gentle bike ride. These types of exercises are low impact and typically performed at around 40% of your maximum heart rate, which makes them easy to recover from and therefore can be performed on a regular basis. You probably won't break a sweat doing this type of cardio so you could do it on your lunch break at work. Bodybuilders often prefer this type of cardio as it is less likely to break down muscle tissue but can still help you drop body fat.
Benefits of LISS:
- It is low impact so you can still do it if you have a minor injury or have limited mobility.
- You won't break a sweat so you can fit it into your daily routine without having to plan around it.
- It doesn't break down muscle tissue so you can still improve your strength while dropping body fat.
High Intensity Interval Training (HIIT)
High Intensity Interval Training sees you working very near 100% of your maximum effort for short bursts with short rests in between. This type of training can help to improve your VO2 and cardiovascular fitness very quickly and is proven to aid weight loss. This type of cardio is not suitable for those who are pregnant or those who have injuries. You need a fairly high level of fitness to start with otherwise you will end up feeling very sick!
Benefits of High Intensity Cardio:
- Boosts Metabolism for up to 24 hours.
- Increases VO2 max.
- Shorter workouts are great for those who lack a lot of free time to train.
- Increased Lactate Threshold. Your ability to handle increased lactic acid buildup in your muscles increases.
Do you have to do cardio to burn fat?
The only way you can lose weight is by eating a calorie deficit. This means burning more calories than you are eating. While you don't need to do cardio to burn fat, it certainly helps! There are so many other benefits to doing cardio other than just weight loss, so it is definitely an important part of a healthy lifestyle.