Types of Cardiovascular exercise

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We aren't just about the muscles you can see at movement coaching. I also like to make sure the most important muscle (Your heart) is working to its maximum potential.

Zone 2 cardio also known LISS (low intensity steady state) or steady state is one of the most useful cardiovascular exercises to improve your overall Cardiovascular health.

The beauty of zone 2? well its fairly easy! it should only be around 60-70% of your maximum heart rate and can become more boring than hard. So this can be a good time to stick some Netflix on the treadmill or listen to a podcast as you cycle. You do however need to make sure you stay in your target heart rate zone to get the maximum benefit. 

Start with an achievable goal of between 30 mins to 1 hour of zone 2 cardio each week and slowly try to build this up to between 2-4 hours per week

 High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods.

One of the main benefits of HIIT is its efficiency, as it can provide similar or greater benefits compared to longer, steady-state cardio workouts, making it ideal for people with busy lifestyles.

HIIT should be what the name states HIGH INTENSITY. it shouldn't be a moderately intense exercise it should be high intensity.

what does high intensity mean?

A good guide is to aim for between 70-90% of your maximum heart rate  while having your low intensity section of around 50% of your maximum heart rate.

Put simply. It is getting your heart rate up as high as safe and comfortable for you. it should be short bursts ( if you can keep it up for longer than 40 seconds its probably not maximum intensity)

Think sprint intervals, uphill sprints, max cycle efforts and short burst circuits. 

This only needs doing once to twice for between 7-15 mins each week to see improvements in cardiovascular health