cardiovascular endurance exercises examples

Working out in the fat-burning zone does what you think it would: burns fat. To determine your HRM, calculate 220 minus your age. That's a heart rate zone of around 70 percent of your heart rate max (HRM). That's because when you do aerobic exercise, you are working in the 'fat-burning zone'. This can make it easier to create an energy deficit in your diet and lose weight over time.Ĭardio can also boost weight-loss efforts. This means you burn more calories while at rest. For example, the more muscle mass you have, the faster your metabolism.

Lifting weights can help promote weight loss. If fat loss is your main focus, you can do cardio before weight training. Whereas aerobic running breaks down fat and glycogen for fuel, with the help of oxygen to meet energy demands. Anaerobic cardio, like HIIT sprints, rely on breaking down glycogen (stored carbohydrates) to produce ATP (adenosine triphosphate-the energy currency of your cells!) without oxygen. The difference between this and aerobic exercise is the absence of oxygen. Some types of cardio training can be anaerobic, too. While these activities differ drastically in their intensity and movements, one thing is the same-your heart rate elevates, blood circulation increases, muscles contract and your body moves rhythmically. Any physical activity that increases your heart rate and gets your blood pumping can be considered cardio.įor example, water aerobics, skipping rope, dancing, high-intensity interval training (HIIT) sprints, trail running, walking and football are all examples of cardio. Cardiovascular exercise, or 'cardio' for short, is aerobic physical activity. To clarify what we mean by cardio, let's introduce a few key definitions.

Cardiovascular endurance exercises examples