Cardio Anxiety? Learn to Find Your Speed 🏃♂️
The dreaded word that nobody welcomes: Cardio
It strikes fear into many, perplexes some, and ignites a spark in a few.
What is it about this dreaded term that makes us so uneasy?
Perhaps that's precisely it.
One of the primary reasons behind the aversion to cardio stems from its discomfort.
Most of us
(myself included)
Dislike cardio because it seems like a monotonous task that demands considerable effort.
Cardio is demanding.
It induces sweat and often feels like a breathless struggle to complete.
But fear not, dear reader.
Today, I aim to provide you with solutions I've personally used to conquer the looming: Cardio Anxiety
And transform this discomfort into: Cardio Desire
In this article, I'll simplify how you can approach your cardio workouts and reveal that what is often viewed as a gruelling task can become enjoyable once you understand which type of cardio aligns with your interests.
Hint: it's all about doing what you have the most fun with!
Fast, Medium and Slow: What is Cardio?
Before we dive into solutions, let's first define what we mean by cardio and establish a clear understanding:
Cardio, short for cardiovascular exercise, constitutes a form of physical activity that puts your heart and lungs into overdrive.
Cardio exercises such as running, biking, or swimming elevate your heart rate and your breathing.
Cardio serves as a workout regimen for your heart and lungs, ensuring their strength and vitality.
A robust heart as well as healthy lungs function as the body's efficient couriers, delivering oxygen and essential nutrients to your muscles and organs.
Now, let's explore the various types of cardio:
Fast Cardio:
(High-Intensity Cardio)
Fast cardio exercises are designed to make your heart race.
They're typically performed at a high intensity, often leaving you breathless.
Think of activities like sprinting, high-intensity interval training (HIIT), or challenging exercises such as burpees.
Fast cardio excels at rapid calorie burning and boosting cardiovascular fitness.
Medium Cardio:
(Moderate-Intensity Cardio)
Medium cardio workouts are conducted at a moderate intensity, resulting in an elevated heart rate that doesn't reach the levels seen in high-intensity routines.
Activities like marathon running/walking, cycling, or swimming fall under this category.
Medium cardio builds endurance and can be sustained for longer durations compared to high-intensity workouts.
Slow Cardio:
(Low-Intensity Cardio)
Slow cardio sessions maintain a low intensity with a relatively gentle impact on your heart rate.
You can engage in leisurely walking, easy cycling, or unhurried yoga.
Slow cardio is often chosen for relaxation, stress reduction, and overall well-being enhancement.
It's also an ideal starting point for individuals new to exercise.
Each type of cardio carries unique benefits and the choice that suits you best hinges on your fitness objectives and current physical condition.
Ok, So Which One Should I Choose?
Choosing the right type of cardio can be a bit perplexing.
The truth is there's no one-size-fits-all answer because everyone is unique.
Ultimately, the key is to select a cardio routine that resonates with you and aligns with your fitness objectives. Choosing something you can commit to regularly.
So, to simplify it further, there are essentially two primary categories of cardio that deliver similar heart pumping heath benefits.
Medium-Speed Cardio:
If your goal is to maximize the fat-burning effects of cardio, you can opt for medium-speed cardio.
Dual Combo: Fast and Slow Cardio:
Alternatively, you can blend fast and slow cardio exercises.
This approach can offer a balanced mix of high-intensity and low-intensity activities, providing versatility in your workouts.
Medium-Speed Cardio
Medium-speed cardio serves the overall goal of increasing your heart rate and providing your body with a blood-pumping rush.
This keeps your heart healthy and helps shed those extra fat stores in the form of surplus calories.
Benefits of Medium Cardio:
Improved Cardiovascular Health ♥️
Engaging in medium cardio at a moderate pace, strengthens your heart and enhances efficiency.
It reduces the risk of heart disease by lowering cholesterol levels and regulating blood pressure.
Enhanced Endurance🏃♂️
Moderate-intensity cardio workouts boost your stamina over time.
This means you can participate in physical activities for longer durations without feeling fatigued, which is beneficial for daily tasks and recreational activities.
Calorie Burning🔥
While not as intense as fast cardio, medium cardio still effectively burns calories when done for a long enough duration.
It plays a valuable role in weight management and aids in maintaining a healthy body weight.
Stress Reduction 😮💨
Moderate-intensity workouts have a calming effect on your mind, reducing stress levels.
They trigger the release of endorphins, natural mood lifters that help alleviate anxiety and enhance overall mental well-being.
Medium Speed Cardio Explained:
One significant advantage of participating in medium-speed cardio, such as long-distance endurance runs, is that you can burn many calories over an extended period.
This occurs because your heart continues to work at its limit for a prolonged duration, a phenomenon known as hypertrophy training.
Hypertrophy Training means lifting moderate weights for a moderate amount of time. This same method is applied to medium cardio as there is prolonged stress on the body
While this type of cardio is demanding and time-consuming, it's highly effective in building endurance.
It places sustained stress on your body, prompting adaptations that allow you to run longer and faster.
However, maximum benefits require at least an hour or more, as you won't truly feel the advantages until you've pushed your body for about half an hour.
But those who engage in this type of training often report euphoric experiences, like a "runner's high," as their minds wander while their bodies push harder.
This training style is excellent for athletes seeking a challenge and becoming leaner, as it demands significant physical effort.
Author Note: Bodybuilders might want to do less medium cardio as it may contribute to muscle loss.
Who is Medium Cardio Suited For?
Medium-speed cardio, like jogging or long-distance running, is great for folks who enjoy marathons or want to boost their stamina.
Now, for anyone who likes doing activities for a long time without getting tired, medium-speed cardio can be beneficial.
It conditions your body to handle prolonged physical effort, whether it’s running, hiking, or any other endurance activity.
Beginners may not like this style of cardio because its hard on their heart and lungs.
It's advisable for them to start with a "medium-slow approach."
But, over time, they can move to medium cardio because it's easier and straightforward to start.
Ultimately, the key is to select activities that align with personal preferences and fitness goals, and consulting with fitness experts can help tailor a suitable cardio routine.
Fast and Slow Cardio:
This approach to cardio is personally my preferred style of training because it offers flexibility and adds an element of fun to my workouts, which is ultimately the goal.
Fast Cardio Basics
Fast cardio can be physically demanding on your body, so it's crucial not to overdo it to avoid injuries.
However, it provides the heart-pounding, blood-pumping benefits of intense cardio.
I incorporate 10-15 minutes of fast cardio with jump rope into my gym sessions, pushing myself to the limit.
It's challenging and physically demanding, but it allows me to get the most out of my training.
I engage in fast cardio 2-3 times a week to reap the maximum benefits of heart-pounding cardio.
It's best chosen as an activity you love, like soccer, hockey, or boxing, requiring you to give it your all and expel your breath.
Slow Cardio Basics
On the other hand, slow cardio alone takes considerable time to show results since it doesn't push your body to its limits.
However, it's meditative, and even after a one-hour leisurely walk, I feel comfortably tired and still enjoy the weight loss benefits of cardio.
Combined Approach: The sweet spot is a balanced combination of fast and slow cardio, akin to combining heavy strength training with core-building principles like yoga to maximize your cardio.
Why Choose a Combined Approach🔗?
Efficient Fat Burning🔥🔥
Fast cardio, such as HIIT, efficiently burns calories and fat in a shorter time.
Pairing it with slower forms of cardio creates a balanced approach to fat loss and muscle toning.
Reduced Boredom🥱
Incorporating variety into your workouts prevents exercise boredom.
A mix of different cardio types keeps your routine engaging and motivating, increasing your likelihood of sticking to your fitness goals.
Injury Prevention🤕
Slow cardio is an excellent warm-up and cool-down for your body before and after intense fast cardio sessions.
This helps reduce the risk of injury and enhances overall exercise safety.
Customization🖌️
With this combined approach, you can customize your cardio workouts to align with your fitness goals and time availability.
For instance, you might start your day with a relaxing yoga session, do a medium-paced walk during the day for endurance, and wrap up with a quick HIIT session in the evening for calorie burning.
Who is Fast/Slow Cardio Suited For?
The combination of fast and slow cardio is well-suited for a broad range of individuals, making it an inclusive approach to fitness.
Slow cardio, such as walking or gentle cycling, is an excellent starting point for beginners or those recovering from injuries, offering a low-impact and gradual introduction to cardiovascular exercise.
On the other hand, fast cardio, including running and high-intensity interval training (HIIT), is ideal for maximize calorie burn in shorter time frames and challenge their cardiovascular health.
By combining fast and slow cardio, you create a versatile fitness routine that accommodates various fitness levels, goals, and schedules, ensuring everyone can enjoy the benefits of improved health and fitness.
Final Thoughts:
Whether you opt for medium-speed cardio, the combined fast and slow approach, or even try both, the key is to keep experimenting.
So, which cardio approach works best for you?
Share your thoughts and progress on Instagram with me.
I'd love to hear your feedback as we continue this cardio journey together🦾.