{"id":48715,"date":"2023-01-12T16:57:44","date_gmt":"2023-01-12T16:57:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48715"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"types-of-cardio","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/types-of-cardio\/","title":{"rendered":"Types Of Cardio, Their Pros And Cons"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#What_Are_Cardiovascular_Exercises\" >What Are Cardiovascular Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Low_Intensity_Long_Duration_Cardio_40-60_Maximum_Heart_Rate\" >Low Intensity, Long Duration Cardio\u00a0 (40-60% Maximum Heart Rate)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Pros\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Cons\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Medium_Intensity_Medium_Duration_Cardio_70_Max_Heart_Rate\" >Medium Intensity, Medium Duration Cardio (70% Max Heart Rate)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Pros-2\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Cons-2\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#High_Intensity_Short_Duration_Cardio_80-85_Max_Heart_Rate\" >High Intensity, Short Duration Cardio (80-85% Max Heart Rate)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Pros-3\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Cons-3\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Aerobic_Interval_Training\" >Aerobic Interval Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Pros-4\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Cons-4\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Anaerobic_Interval_Training\" >Anaerobic Interval Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Pros-5\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Cons-5\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Fartlek_Or_Speed_Play_Training\" >Fartlek Or Speed Play Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Pros-6\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Cons-6\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Circuit_Training\" >Circuit Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Pros-7\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#Cons-7\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We all need to move more if recent statistics are anything to go by. According to the World Health Organization, physical inactivity is the fourth leading risk factor for global mortality. Approximately 3.2 million deaths per year can be attributed to a lack of physical activity (<\/span><a href=\"https:\/\/www.who.int\/data\/gho\/indicator-metadata-registry\/imr-details\/3416\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">The international organization cites disabling medical conditions such as heart disease, stroke, and type 2 diabetes among its list of ailments linked to a sedentary lifestyle (<\/span><a href=\"https:\/\/www.who.int\/news\/item\/04-04-2002-physical-inactivity-a-leading-cause-of-disease-and-disability-warns-who\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">Fortunately, cardiovascular exercise can help reduce the risks associated with not getting enough physical activity. Commonly known as &#8220;cardio,&#8221; this type of exercise is an excellent way to build a strong and healthy heart.\u00a0<\/span><span style=\"font-weight: 400;\">Not only does cardio reduce the risks of developing serious illnesses, but it can also help people lose weight, improve blood pressure, and maintain mental acuity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2062750\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Although all types of cardio will bring about these benefits, there are seven main variations of the exercise that athletes have used for years to stay fit and healthy. Below, we&#8217;ll explore each of these types of cardio along with their pros and cons.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Cardio_Their_Pros_And_Cons\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Cardiovascular_Exercises\"><\/span><strong>What Are Cardiovascular Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/cardio-workouts-at-home\/\">Cardiovascular exercises<\/a>, or simply \u2018cardio\u2019, are activities that increase the heart rate for an extended period of time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A distinguishing factor that sets cardio apart from other types of physical exercises is that it increases the body\u2019s oxygen consumption, which in turn increases the amount of oxygen delivered to the muscles (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-015-0012-1\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This cycle helps to strengthen the heart because it forces it to work harder, thus creating more efficient pumps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The benefits of a strong heart are far-reaching\u2014it can help to improve blood pressure, reduce the risk of heart disease and stroke, and boost overall energy levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4248376\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio exercise can also help to elevate the body\u2019s metabolism, which can lead to fat loss (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01370.2011\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This is why many athletes rely on cardio as a component of their overall training program.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The average Joe or Jane can also benefit from regular cardio, as it can help to improve their overall health and fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Approaching cardio in the right way is key to maximizing its benefits. Different types of cardio will achieve different results, as the body responds differently to different forms of exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One measure commonly used to differentiate the different types of cardio is intensity (measured with the talk test or the Borg Scale of Perceived Exertion) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15354048\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/measuring\/exertion.htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Intensity can be divided into three categories: low, medium, and high.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Low intensity is generally considered to be any exercise performed at less than 60 percent of a person\u2019s maximum heart rate (i.e. the highest heart rate one can safely achieve during exercise).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using the talk test, low-intensity workouts are ones where a person is still able to talk comfortably without needing to take frequent breaks. The Borg Scale of Perceived Exertion puts this range at a 4-5 out of 10.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Medium intensity is considered any <a href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/\">exercise<\/a> performed between 60 and 80 percent of a person\u2019s maximum heart rate. This corresponds to an exertion level of 6-7 on the Borg Scale, and one should be slightly breathless but still able to talk comfortably with short pauses.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/is-jumping-rope-good-cardio\/\"><i>Is Jumping Rope Good Cardio? Pros, Cons, And Tips To Make The Most Out Of Your Workout<\/i><\/a><\/p>\n<p><span style=\"font-weight: 400;\">High intensity is defined as any exercise performed at more than 80 percent of a person\u2019s maximum heart rate. This is considered an exertion level of 8 or higher on the Borg Scale, and one should be unable to talk comfortably as a result of the exertion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why does the intensity level matter so much for different types of cardio? The answer is found in the complexities of human physiology. Different intensity levels help to target different energy systems and achieve certain performance goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a low-intensity, long-duration workout is great for developing endurance and aerobic capacity. That&#8217;s because it relies heavily on the body\u2019s aerobic energy system, which is fueled by oxygen and fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anyone who&#8217;s keen on improving their cardiovascular health should consider incorporating this type of workout into their regimen. Furthermore, the intensity determines how long and how often a person should do cardio in order to see results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that you\u2019re familiar with the basics of different intensity levels, let\u2019s take a look at the 7 types of cardio and their respective pros and cons.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Cardio_Their_Pros_And_Cons\"><img decoding=\"async\" class=\"aligncenter wp-image-47295 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736-1024x577.png\" alt=\"types of cardio\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736.png 1037w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"Low_Intensity_Long_Duration_Cardio_40-60_Maximum_Heart_Rate\"><\/span><strong>Low Intensity, Long Duration Cardio\u00a0 (40-60% Maximum Heart Rate)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If your understanding of cardio is someone plodding away on the treadmill, or marathon runners, you\u2019re thinking of low intensity, long duration cardio. This type of <a href=\"https:\/\/betterme.world\/articles\/low-intensity-steady-state\/\">exercise<\/a> is performed at a low to moderate pace and lasts for forty-five minutes up to an hour.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think walking, jogging, biking at a relaxed pace, swimming laps in the pool, or using the elliptical machine at a steady state.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pros\"><\/span><strong>Pros<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Low intensity, long duration cardio provides all of the benefits of a traditional cardio workout\u2014increased heart health, better endurance, improved aerobic capacity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to this, it has a significantly lower risk of injury than higher intensity workouts.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cons\"><\/span><strong>Cons<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Low intensity, long duration cardio can be repetitive and monotonous, so you may need to mix it up if you\u2019re looking for variety in your workouts. It also isn\u2019t as effective as higher intensity workouts when it comes to burning fat quickly and efficiently.<\/span><\/p>\n<p><b>Who it&#8217;s ideal for: <\/b><span style=\"font-weight: 400;\">Beginners, those who want to improve their overall cardiovascular health and endurance, and those looking for a low impact <a href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\">workout<\/a>.\u00a0<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Cardio_Their_Pros_And_Cons\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Cardio_Their_Pros_And_Cons\"><img decoding=\"async\" class=\"aligncenter wp-image-47293 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"Medium_Intensity_Medium_Duration_Cardio_70_Max_Heart_Rate\"><\/span><strong>Medium Intensity, Medium Duration Cardio (70% Max Heart Rate)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Medium intensity, medium duration cardio is any exercise performed at a slightly more intense level for a shorter period of time than low intensity, long duration cardio.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think jogging at a steady pace for 30 minutes or biking fast enough that your heart rate is elevated but not so fast that you can\u2019t carry on a conversation.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pros-2\"><\/span><strong>Pros<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Medium intensity, medium duration cardio is more effective at burning fat and calories than low intensity, long duration cardio. It also provides an increased cardiovascular benefit and improved endurance with a lower risk of injury compared to high intensity workouts.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cons-2\"><\/span><strong>Cons<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Medium intensity, medium duration <a href=\"https:\/\/betterme.world\/articles\/fun-cardio\/\">cardio<\/a> can be difficult to maintain for a long period of time due to the increased intensity level. Doing this exercise for more than 40 minutes can also lead to an increased risk of injury.\u00a0<\/span><\/p>\n<p><b>Who it&#8217;s ideal for:<\/b><span style=\"font-weight: 400;\"> Beginners with a fairly good level of overall fitness, those looking for a moderate-intensity workout, and those wanting to increase their cardiovascular health.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Cardio_Their_Pros_And_Cons\"><img decoding=\"async\" class=\"aligncenter wp-image-47276 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727-1024x576.png\" alt=\"types of cardio\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"High_Intensity_Short_Duration_Cardio_80-85_Max_Heart_Rate\"><\/span><strong>High Intensity, Short Duration Cardio (80-85% Max Heart Rate)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">High intensity, short duration cardio is any exercise done at a very high intensity for a short period of time. Think sprinting on the treadmill, swimming laps at a fast pace, or doing burpees for 30 seconds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It involves nearing the Anaerobic Threshold, which is the point at which your body can no longer take in enough oxygen to continue exercising. The high intensity of this type of cardio limits your exercise duration to 5-20 minutes, depending on your level of fitness.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pros-3\"><\/span><strong>Pros<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High intensity, short duration cardio is the most effective way to burn calories and fat quickly and efficiently. It also boosts your metabolism, helps to increase muscle mass, and improves cardiovascular health.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cons-3\"><\/span><strong>Cons<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High intensity, short duration <a href=\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\">cardio<\/a> is very intense and has a high risk of injury. It can also be difficult to maintain for a long period of time, as it requires a great deal of energy and focus. The stress that it places on your body can also lead to fatigue, soreness, and even burnout.\u00a0<\/span><\/p>\n<p><b>Who it&#8217;s ideal for:<\/b><span style=\"font-weight: 400;\"> Advanced exercisers, those looking to boost their metabolism and burn calories quickly, and those looking to improve their overall fitness and cardiovascular health.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/hiit-vs-cardio\/\"><i>HIIT Vs Cardio For Weight Loss And Health Benefits: Which One Should You Do?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Cardio_Their_Pros_And_Cons\"><img decoding=\"async\" class=\"aligncenter wp-image-47271 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-1024x576.png\" alt=\"types of cardio\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"Aerobic_Interval_Training\"><\/span><strong>Aerobic Interval Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Interval training is a type of cardio that involves alternating periods of high and low intensity exercise or rest (<\/span><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/10.1113\/JP273196\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the case of aerobic interval training, the intervals consist of high intensity exercise performed at a level near your Anaerobic Threshold followed by low intensity periods of exercise that are used to recover.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you could alternate running at a slow speed with intervals of sprinting. The idea is to push your body to its limits during the high intensity intervals and then recover during the low intensity intervals (5 minute run, 3 minute walk x 5).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should choose a pace you can maintain without stopping completely throughout the intervals.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pros-4\"><\/span><strong>Pros<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aerobic interval training is an effective way to burn fat and calories quickly. It also boosts your metabolism, increases muscle mass, and improves cardiovascular health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6763680\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Performance-wise, it can help you to run faster and further than before.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cons-4\"><\/span><strong>Cons<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aerobic interval training is very intense and can be difficult to maintain for a long period of time. Doing this exercise for more than 40 minutes can also lead to an increased risk of injury (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30758171\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><b>Who it&#8217;s ideal for: <\/b><span style=\"font-weight: 400;\">Advanced exercisers, those looking to increase their cardiovascular health and performance, and those wanting to burn fat and calories quickly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Cardio_Their_Pros_And_Cons\"><img decoding=\"async\" class=\"aligncenter wp-image-47248 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207686-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207686.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207686-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207686.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207686-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207686.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"Anaerobic_Interval_Training\"><\/span><strong>Anaerobic Interval Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/30-mins-of-cardio-a-day\/\">Anaerobic interval training<\/a> is similar to aerobic interval training in that it involves alternating periods of high and low intensity exercise or rest. However, anaerobic interval training is done at a higher intensity than aerobic interval training (85 to 100% of your Maximum Heart Rate).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After the intense bout, you can rest completely (versus active rest) for a short period of time, or even longer if you are training for an endurance event.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you could alternate sprinting with jogging or walking. The goal is to push your body to its limits during the high intensity intervals, and then recover during the low intensity intervals.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pros-5\"><\/span><strong>Pros<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Anaerobic interval training is an effective way to burn fat and calories quickly. It also boosts your metabolism, increases muscle mass, and improves cardiovascular health. Performance-wise, it can help you to run faster and further than before.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cons-5\"><\/span><strong>Cons<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Anaerobic interval training is very intense and can be difficult to maintain for a long period of time. Doing this exercise for longer than 20 minutes can also lead to an increased risk of injury.\u00a0<\/span><\/p>\n<p><b>Who it&#8217;s ideal for: <\/b><span style=\"font-weight: 400;\">Advanced exercisers, athletes, those looking to increase their cardiovascular health and performance, and those wanting to burn fat and calories quickly.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Cardio_Their_Pros_And_Cons\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Cardio_Their_Pros_And_Cons\"><img decoding=\"async\" class=\"aligncenter wp-image-47245 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689-1024x576.png\" alt=\"types of cardio\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"Fartlek_Or_Speed_Play_Training\"><\/span><strong>Fartlek Or Speed Play Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fartlek training is a type of interval training that involves varying the intensity and duration of your running. During these sessions, you alternate between sprinting, jogging, and walking (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/ptq\/fartlek-training-with-personal-training-clients\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal is to challenge your body by pushing it to its limits during the sprints and then allowing it to recover during the jogging or walking.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Athletes benefit from incorporating Fartlek training into their program as it allows them to work on speed, power, and endurance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pros-6\"><\/span><strong>Pros<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fartlek training is an effective way to burn fat and calories quickly. It also boosts your metabolism, increases muscle mass, and improves cardiovascular health (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/ptq\/fartlek-training-with-personal-training-clients\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performance-wise, it can help you to run faster and further than before (<\/span><a href=\"https:\/\/www.academia.edu\/47387044\/Fartlek_A_Training_Method_with_Multiple_Valences\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). If your routine has become mono-dimensional, Fartlek training can help you to break out of your rut.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cons-6\"><\/span><strong>Cons<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fartlek training is very intense and can be difficult to maintain for a long period of time.<\/span><\/p>\n<p><b>Who it&#8217;s ideal for:<\/b><span style=\"font-weight: 400;\"> Athletes, those looking to increase their cardiovascular health and performance, those looking to switch up their routine, and those wanting to burn fat and calories quickly.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"Circuit_Training\"><\/span><strong>Circuit Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Circuit training is a type of interval training that involves alternating between different exercises or sets of exercises (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/6750\/circuit-training-basics\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During these sessions, you typically move from one exercise to the next with little rest in between. The goal is to challenge your body by pushing it to its limits during each exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of circuit training as aerobic weight training. Exercises like push-ups, burpees, squats, and jumping jacks are all great examples of exercises that can be included in a circuit training session.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pros-7\"><\/span><strong>Pros<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Circuit training is an effective way to burn fat and calories quickly. It also boosts your metabolism, increases muscle mass, and improves cardiovascular health (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/6750\/circuit-training-basics\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performance-wise, it can help you to improve strength and power in all muscle groups. For beginners to strength training, circuit training is a great way to learn the basics.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cons-7\"><\/span><strong>Cons<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to circuit training, you&#8217;ll take a while to master each exercise. It&#8217;s also not recommended for those with joint problems or a pre-existing health condition as it can be quite demanding on the body.\u00a0<\/span><\/p>\n<p><b>Who it&#8217;s ideal for: <\/b><span style=\"font-weight: 400;\">Beginners to strength training, those looking to increase their cardiovascular health and performance, and those wanting to burn fat and calories quickly.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Different types of cardio can all offer numerous benefits, depending on your goals. Low intensity, long duration cardio is ideal for those who are just starting out, while high intensity, short duration cardio is better suited to advanced exercisers.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Flexibility and variety are also important factors when it comes to choosing the right cardio for you. It&#8217;s best to try out different types of cardio and mix up your routine in order to get the most out of your workouts.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Cardio_Their_Pros_And_Cons\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>We all need to move more if recent statistics are anything to go by. According to the World Health Organization, physical inactivity is the fourth leading risk factor for global mortality. Approximately 3.2 million deaths per year can be attributed to a lack of physical activity (11). The international organization cites disabling medical conditions such [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":48716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61],"tags":[],"coauthors":[123],"class_list":["post-48715","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Types Of Cardio, Their Pros And Cons - BetterMe<\/title>\n<meta name=\"description\" content=\"This article explores the various \u2605 TYPES OF CARDIO \u27a4 including low intensity, long duration; medium intensity, medium duration; high intensity, short duration and much more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Types Of Cardio, Their Pros And Cons\" \/>\n<meta property=\"og:description\" content=\"This article explores the various \u2605 TYPES OF CARDIO \u27a4 including low intensity, long duration; medium intensity, medium duration; high intensity, short duration and much more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/types-of-cardio\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1970696141-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/types-of-cardio\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/types-of-cardio\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Types Of Cardio, Their Pros And Cons\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/types-of-cardio\/\"},\"wordCount\":2369,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/types-of-cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1970696141-scaled.jpg\",\"articleSection\":[\"Cardio Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We all need to move more if recent statistics are anything to go by. According to the World Health Organization, physical inactivity is the fourth leading risk factor for global mortality. Approximately 3.2 million deaths per year can be attributed to a lack of physical activity (<\/span><a href=\\\"https:\/\/www.who.int\/data\/gho\/indicator-metadata-registry\/imr-details\/3416\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">The international organization cites disabling medical conditions such as heart disease, stroke, and type 2 diabetes among its list of ailments linked to a sedentary lifestyle (<\/span><a href=\\\"https:\/\/www.who.int\/news\/item\/04-04-2002-physical-inactivity-a-leading-cause-of-disease-and-disability-warns-who\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Fortunately, cardiovascular exercise can help reduce the risks associated with not getting enough physical activity. Commonly known as \\\"cardio,\\\" this type of exercise is an excellent way to build a strong and healthy heart.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Not only does cardio reduce the risks of developing serious illnesses, but it can also help people lose weight, improve blood pressure, and maintain mental acuity (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2062750\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">Although all types of cardio will bring about these benefits, there are seven main variations of the exercise that athletes have used for years to stay fit and healthy. Below, we'll explore each of these types of cardio along with their pros and cons.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Cardiovascular Exercises?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/cardio-workouts-at- ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/types-of-cardio\/\",\"url\":\"https:\/\/betterme.world\/articles\/types-of-cardio\/\",\"name\":\"Types Of Cardio, Their Pros And Cons - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/types-of-cardio\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/types-of-cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1970696141-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"This article explores the various \u2605 TYPES OF CARDIO \u27a4 including low intensity, long duration; 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medium intensity, medium duration; high intensity, short duration and much more!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/types-of-cardio\/","og_locale":"en_US","og_type":"article","og_title":"Types Of Cardio, Their Pros And Cons","og_description":"This article explores the various \u2605 TYPES OF CARDIO \u27a4 including low intensity, long duration; medium intensity, medium duration; high intensity, short duration and much more!","og_url":"https:\/\/betterme.world\/articles\/types-of-cardio\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1709,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1970696141-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/types-of-cardio\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/types-of-cardio\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Types Of Cardio, Their Pros And Cons","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/types-of-cardio\/"},"wordCount":2369,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/types-of-cardio\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1970696141-scaled.jpg","articleSection":["Cardio Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">We all need to move more if recent statistics are anything to go by. According to the World Health Organization, physical inactivity is the fourth leading risk factor for global mortality. Approximately 3.2 million deaths per year can be attributed to a lack of physical activity (<\/span><a href=\"https:\/\/www.who.int\/data\/gho\/indicator-metadata-registry\/imr-details\/3416\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">The international organization cites disabling medical conditions such as heart disease, stroke, and type 2 diabetes among its list of ailments linked to a sedentary lifestyle (<\/span><a href=\"https:\/\/www.who.int\/news\/item\/04-04-2002-physical-inactivity-a-leading-cause-of-disease-and-disability-warns-who\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">Fortunately, cardiovascular exercise can help reduce the risks associated with not getting enough physical activity. Commonly known as \"cardio,\" this type of exercise is an excellent way to build a strong and healthy heart.\u00a0<\/span><span style=\"font-weight: 400;\">Not only does cardio reduce the risks of developing serious illnesses, but it can also help people lose weight, improve blood pressure, and maintain mental acuity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2062750\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Although all types of cardio will bring about these benefits, there are seven main variations of the exercise that athletes have used for years to stay fit and healthy. Below, we'll explore each of these types of cardio along with their pros and cons.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are Cardiovascular Exercises?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/cardio-workouts-at- ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/types-of-cardio\/","url":"https:\/\/betterme.world\/articles\/types-of-cardio\/","name":"Types Of Cardio, Their Pros And Cons - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/types-of-cardio\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/types-of-cardio\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1970696141-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"This article explores the various \u2605 TYPES OF CARDIO \u27a4 including low intensity, long duration; 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