Cardio Training

Cardio is an integral component of the practice of bodybuilding. Choose the right type of cardio from the following 3 

Many people make their cardio exercises without really knowing the benefits that it brings. But it is a mistake because there are different types of cardio that are tailored for different purposes. If you choose the wrong type of cardio, it may take longer to reach your goals. At worst, it can put you to regress. Let us look closer at the three main methods of cardio and find one that suits you. 

Traditional cardio 

This class includes cardio low intensity and long duration until fiscal years to medium and medium term. This means that your workout takes about 30 minutes to an hour or more. 

This category also includes exercises such as walking (low intensity), cycling, swimming, jogging and other similar activities. Generally, most people are able to hold a conversation when doing traditional cardio. 

You must choose your exercise intensity and duration depending on your level of overall fitness. If you are a beginner, you're overweight, or if you're not in shape, then you might choose something like walking. When your fitness level will increase and you will have to increase the intensity and duration. 

Your body uses fewer calories to this type of exercise at higher intensity exercises. However, when doing cardio low or medium intensity, your body uses oxygen (hence the name "aerobic" activity), which means you burn mostly fat. 

Prefer this type of cardio if your goal is to make the muscle like a bodybuilder 

High intensity cardio 

This is to maintain a high level of intensity throughout your session. However, due to the high intensity, your sessions are relatively short (typically 30 minutes or less). 

You can do the same exercises as you do for traditional cardio, except that you go up in intensity. The most representative examples are running, hiking and rowing. Generally, it is difficult to hold a conversation while doing a high intensity workout. 

If you make a pretty intense workout, your body will burn a lot of calories because it draws on its reserves of glycogen and ATP (adenosine triphosphate). The fact is that your body uses sources other than fat stores to create the energy needed during this workout. 

Cardio split 

There are sessions of varying intensity where you alternate periods at 100% of your capacity, followed by periods of "rest" active where you fall to about 50% of your capacity. 

The length of these intervals spanned, and the type of exercise you do depends on your fitness level. For example, someone who has just started can jog for 15 seconds, then walk for 15 seconds. Meanwhile, someone with a high level of cardio can sprint for 30 seconds and then jog for 15 seconds. This cycle is repeated for 12 to 15 minutes (followed by a recovery period). 

In all cases, you must give yourself thoroughly for the interval 100%. If you make this training session the right way, you should not be able to hold a conversation while exercising. In addition, you should be flushed when finished. 

Because it is a high-intensity activity, energy is drawn mainly in your ATP and your glycogen stores. Moreover, many calories are burned during the workout. As a bonus, studies suggest that the split cardio increases your basal metabolic rate for up to 24 hours after exercise. This means that you will continue to burn calories long after you have finished your workout! 

Prefer these types of high-density cardio if your goal is to make the muscle dynamics to practice another sport (football, tennis, rugby ...)