Cardio Training

Cardio Training: An Important Part of a Healthy Lifestyle

Regular cardio exercise strengthens the cardiovascular system and enhances physical performance. It also helps in reducing stress, boosting the immune system, and lowering the risk of chronic diseases.

One particularly compatible form of cardio training is LISS (Low-Intensity Steady State) cardio. LISS workouts can easily be integrated with other sports and activities, making them an excellent addition to any fitness routine.

Optimal Heart Rate for Cardiovascular Health Goals

The maximum heart rate (HRmax) plays a crucial role in determining effective heart rate zones for cardiovascular training. An improved formula for calculating HRmax in healthy individuals is HRmax = 211 - 0.64 * Age. For example, a 27-year-old has an HRmax of 193 beats per minute. To achieve the maximum health benefits, it is recommended to perform endurance training 2-3 times per week for 30-60 minutes each session. The target heart rate zones during a 30-minute training session should be at 80% of HRmax, and during a 60-minute training session, it should be at 60% of HRmax. In the case of our 27-year-old, the target heart rate during a 30-minute training session should be 155 beats per minute, and during a 60-minute training session, it should be 116 beats per minute.

Here are the calculated values, using the formula HRmax = 211 - 0.64 * Age, for various age groups in beats per minute (BPM):

You can calculate your own maximum heart rate (HRmax) using my Heart Rate Calculator.

Heart Rate Zones

To achieve health benefits, one should train approximately 2 to 3 times per week in a range of 60% of maximum heart rate (HRmax) for 60 minutes, or in a range of 80% of HRmax for 30 minutes. This corresponds to cardio training in Zone 2 or Zone 3. Let's take a closer look at this zone classification:

The Rating of Perceived Exertion (RPE) is a subjective scale for assessing effort during physical activity. The scale ranges from 1 to 10 and helps evaluate the intensity of the training.

How to Combine Cardio and Strength Training

If you primarily strength train, incorporating cardio into your workout plan can be difficult. Here are some tips that can help combine cardio and strength training for optimal results.

• No cardio immediately before strength training: It is important to separate cardio and strength training to avoid acute fatigue that could interfere with strength training. If you want to do both in one day, allow at least six hours between the two workouts.

• Cardio training and strength training on different days: The best option is to perform cardio and strength training on different days to ensure optimal recovery between training sessions.

• Variant with little load on eccentric movement: When choosing cardio training, opt for a variation that involves little stress on the eccentric motion to minimize stress on the muscles. For example, jogging may be less suitable than cycling.

• HIT (High Intensity Training) should be carefully dosed as it is very strenuous, recovery intensive and carries an increased risk of injury. As a rule, cardio training with low, consistent intensity is often more compatible with strength training. 

LISS Cardio Exercise Examples

Here are some examples of cardiovascular training that can serve as a complement to strength training and do not have too high intensity:

• Brisk walking

• Hiking

• Elliptical trainer

• Rowing machine

• Stair climbing

• Inline skating

• Running

• Jump rope

• Punching a punching bag

• Cycling

• Dancing

• Gardening

• Swimming

• Shadow kickboxing

• Basketball

• (...)

As you can see, there are many alternative ways to get enough cardiovascular exercise without always resorting to jogging or similar activities. Brisk walking or even gardening is a good option that provides moderate intensity and allows you to improve your cardiovascular fitness without greatly affecting your strength training. These activities alone can be sufficient to support your heart health and keep your body fit. The important thing is to find an activity that you enjoy and can engage in regularly.

Increase in Everyday Activity

In addition to specific cardio training, everyday movement also plays an important role in a healthy lifestyle. Just 4,000 steps a day can bring significant health benefits. Every additional thousand steps further reduces the risk of various diseases. Personally, I set a daily goal of 10,000 to 15,000 steps. A pleasant side effect is the increased calorie expenditure, which either allows for a larger calorie deficit for those looking to lose weight or creates room for an additional snack.

Closing Words

Incorporating regular cardio training into your workout routine will have a positive impact on your physical health and well-being. By adhering to guidelines for effective heart rate zones and combining cardio with strength training, you can achieve optimal results and minimize the risk of chronic diseases.

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Originally created post: 05/2015
Last updated: 10/2024