Cardio training for results: Cardio exercises and tips (Video)

Most people have a pre-formed opinion that cardio training is the perfect tool for melting fat.

With the arrival of the summer season and even during the holidays in fitness centers you can notice that treadmills and bicycles work in three shifts.

I spent years as personal trainer and one thing is certain: most of us actually believe that with the spilled drops of sweat, we also shed the accumulated kilos.

But to what extent is this true?

In this article, we'll debunk the myths, explore the different goals of cardio training, and find out when and why it makes the most sense.

❤️ ‍ 🔥 Quick review: What you really need to know about cardio training

• Cardio isn't just “melting fat,” it's a tool for endurance and heart health
  Regular cardio strengthens the heart, lungs and circulatory system, increases VO₂ max and improves recovery.
• There are three main types of cardio training: LISS, MISS and HIIT
  Each has its own purpose — LISS for long-term fat burning, MISS for endurance, HIIT for explosive power and speed.
• Cardio is not the enemy of muscle mass, if you fit it wisely
  Muscle loss occurs with a calorie deficit, when recovery is insufficient or cardio is excessive.
• Sweating is not a sign of success, and morning cardio is not magically effective
  Success comes from consistency, not from the time of day nor the amount of sweat.
• For fat loss, the most important thing is the calorie deficit, not the type of training
  The combination of cardio, strength training and a balanced diet gives the best results.
• Cardio also brings mental benefits
  Regular activity reduces stress, improves sleep and mood.

What is cardio training?

Cardio training, or as many simply call it, “cardio,” refers to any type of exercise that speeds up the pulse and helps our heart, lungs and blood vessels do their job better -- delivering oxygen to the muscles.

Behind all this is a simple idea: the harder we work, the stronger our heart becomes and often larger in volume.

Activities such as running, cycling, swimming or simply walking at a brisk pace (depending on the level of current cardiovascular fitness) belong to cardio exercises.

Cardio training is essential because it not only helps burn calories and reduce weight, but it is crucial for heart health.

We often overlook the fact that the heart is a muscle. Like any muscle, it needs to be exercised to stay in shape.

In the long run, this results in a lower resting heart rate, better circulation, increased endurance, and an increase in what every marathoner-layman is buzzing about — VO2 max.

But the matter does not stop only with the heart.

With regular cardio training, you also improve lung capacity. Cardio training also affects increase in the capillary network (networks of the smallest blood vessels), allowing more oxygen and nutrients to reach the muscles, which leads to faster recovery and better performance.

In response, muscle cells increase the production of enzymes that help them use oxygen to produce energy. More oxygen in the blood and a more efficient metabolism are the key to increasing endurance and strength in those who exercise regularly.

What do we activate: Aerobic or anaerobic system?

When we talk about which system cardio training activates, the answer is generally but not exclusively: aerobic system.

This means that the body, code Aerobic training, uses oxygen to produce energy during exercise.

Aerobic training, in short, is anything that lasts longer and that you can perform at a stable pace - such as moderate running, playing your favorite sport, riding a bike, and logically aerobics or Home Calorie-Burner Workout. During aerobic training, the body uses fats and carbohydrates as the main source of energy, and oxygen helps to break them down.

On the other hand, anaerobicthe system turns on during short, intense efforts -- imagine sprinting or weightlifting. Code of various examples of anaeriobic training the body does not have enough time to send oxygen to the muscles, so it uses the energy stored in the muscles.

While anaerobic training is important for strength and speed, when we talk about cardio training, we mean activities that last longer and use oxygen — which means we primarily rely on the aerobic system here. If you are interested, read more on the topic Aerobic and anaerobic training.

So cardio training isn't “fat melting” — it's the key to improving endurance, strengthening the heart and achieving overall body shape.

What are the types of cardio training?

When we talk about the types of cardio training, there are different approaches depending on the goals you want to achieve and your fitness level. Based on my experience in fitness, I can say that it is crucial to understand which type of cardio training best suits your needs.

There are several basic types of cardio training, and today we will go through them in detail: LISS, MISSUSand HIIT.

1. LISS — Low Intensity Stable Cardio

LISS (Low-Intensity Steady State)is a low-intensity stable cardio, which focuses on maintaining a moderate pace over a long period of time.

Here we are talking about activities such as walking, light jogging, cycling or swimming, where the goal is to keep the pulse in the lower zones, usually between 55% and 75% of the maximum heart rate.

The duration of LISS training is usually between 30 and 60 minutes.

This type of training provides many benefits, especially for beginners and people who want to maintain heart health without putting too much strain on the body.

Benefits and Importance of LISS Cardio Exercises

According to dr. Andrew Huberman, a neuroscientist at Stanford, Zone 2 training, which is actually a translation for LISS, plays a particularly important role in long-term health and physical endurance.

Zone 2 training represents the intensity level at which the body uses the highest percentage of fat as fuel. In addition to this being crucial for metabolic health and increasing aerobic capacity, it is also recommended for fat loss since it is about maximizing the consumption of fat for fuel, not carbohydrates.

Also in the scientific community it is advocated Zone 2 trainingas a basis for increasing the capacity of mitochondria.

‍Study from 2022 on the effect of aerobic training on mitochondrial respiratory capacity concludes that aerobic training significantly improves the ability of muscle cells to use energy, especially in people who are sedentary or have obesity.

This improvement occurs without increasing the number of mitochondria (parts of cells that produce energy), but rather their efficiency increases. Thus, training improves how well muscles use energy, even though the amount of mitochondria remains the same.

One of the key advantages LISSTraining is that it has a dosed effect on the joints.

This reduces the risk of injury. Unlike high-intensity workouts, such as Tabata training that you can work with me, here there are no explosive movements or sudden changes in intensity. This allows for an easy transition into the world of fitness.

Beginners can start training like this right away, as it does not require a high level of fitness. Here are which workouts are ideal with it at BlissFit:

• Bodyweight training for muscle mass
• Full Body Workout for Beginners
• Workout for legs and buttocks

For most beginners, it is enough to start with walking at a faster pace or light jogging. Already with the regular performance of this type of cardio training, significant results can be achieved in burning fat and improving endurance.

The disadvantage of this vision of training, at least in today's lifestyle, is that LISS is time consuming. To combine it with other forms of training, such as essential strength training, requires a solid level of time commitment.

LISS training example:

• Easy follow-along training at home
• A quick walk of 45 minutes
• Running at a pace at which you can have a “slightly panting conversation”
• Light to medium-strength bike riding on a flat, keeping your pulse in zone 2

2. MISS — Medium-Intensity Stable Cardio

MISSUS (Moderate-Intensity Steady State)is a medium-intensity stable cardio, which is performed at a steady pace with a higher intensity than LISS.

In MISS training, the pulse is kept in the range between 75% and 85%, according to some and 90% of the maximum heart rate. Activities include running, faster cycling, swimming or dynamic group exercises, and aim to maintain a moderate to highly stable intensity for 20 to 45 minutes.

MISS training is usually recommended for people who are already fit and want to increase their endurance or burn more calories in a shorter time.

This type of training raises a challenge to the body, but does not cause the same degree of load as high-intensity workouts like HIIT, making it viable for regular workouts on a slightly less frequent basis without too much risk of exhaustion or injury.

MISS workouts are often the types of training that recreational athletes incorporate thinking that it is the most colorful form of training to lose weight (lose fat). However, LISS training has proven to be better but also less burdensome if “melting fat” is the primary goal.

Try follow-along MISS cardio workout from home!

Benefits and importance of MISS training

MISS is great for improvement of cardiovascular endurancebecause it allows the heart and lungs to work at a higher level of intensity, while maintaining stability and control. This means that this type of training helps build capacity for longer runs, cycling or any other aerobic activity without a sudden drop in energy.

Fats are not the primary source of energy in MISS training.

Also, MISS allows more efficient calorie burningbecause you maintain a higher level of intensity and thus a higher energy expenditure compared to LISS training.

Although it does not use fat as the main source of energy like LISS, MISS still stimulates the consumption of fat, only to a lesser degree. Although I would never recommend it before LISS training for fat loss, this makes it a good choice for those who want increase calorie consumptionin as short a time as possible.

MISS training is often the foundation of training for endurance athletes such as marathon runners, triathletes or cyclists. This type of training improves Aerobic enduranceand allows the body to better cope with prolonged exertion at medium intensity.

Also, MISS helps in the development mental endurance, because it requires constant focus and tempo control over a long period of time.

According to experts from the fitness world, such as Chris Hinshaw, the founder Aerobic Kapasiteit and endurance trainer, stable cardio at moderate intensitiesis essential for building a basic cardiovascular base. Regular MISS workouts allow athletes and recreational athletes to achieve optimal balance between endurance and recovery, providing the body with enough challenge, but not too heavy a load as with high-intensity interval training.

Example of MISS training:

1. Running at a medium pace(faster than a light jog, but not a sprint) for 30 minutes, whereby you can say a sentence before the break to catch the air.
2. Riding a bikewith greater speed and resistance through 40 minutes on flat terrain or with intermittent ascent with a pulse of 80% of maximum.
3. Dynamic swimmingAt a moderate pace for 25-30 minutes, for most people, medium physicists prepare without stopping between laps.

3. HIIT — High Intensity Interval Training

HIIT(High-Intensity Interval Training) is a high-intensity interval training, which is based on short, intense efforts alternating them with short periods of rest or low-intensity activities.

Unlike LISS and MISS workouts, which are performed at a steady pace, HIIT targets maximum interval effort, with the goal of increasing your heart rate to 85% to 95% of the maximum during strenuous phases.

HIIT is known for its ability to maximizes calorie burningand improve fitness in a short time.

This type of training is most often used for improvement of explosive power, speed, metabolic functions.‍

Of course, it is also loved by those who want to burn calories in the shortest possible time. Training is usually performed for 15 to 30 minutes, which makes it effective for those who do not have a lot of free time.

Try follow-along HIIT cardio training from home!

Benefits and importance of HIIT training

HIIT training is based on the principle Interval effort. This means that you will sprint at full speed for 30 seconds, for example, and then walk or jog lightly for 1 to 2 minutes to recover.

This cycle is repeated several times. The key is that the body works at the extreme limit of its capabilities during high-intensity intervals and then recovers in a period of lower intensity.

HIIT is often promoted in the fitness industry due to a phenomenon known as EPOCH(Excess Post-Exercise Oxygen Consumption), which means that the body continues to burn calories even after the end of the workout.

However, more studies, including Study with Colorado State University, says that this phenomenon subsides very quickly after the end of the training. The EPOC may be too fairytale to be true after all.

However, the benefits of HIIT training are still versatile.

HIIT is extremely popular due to its ability to provide in a short time maximum results. Here are some key benefits:

1. Burning calories in a short time: Due to its high intensity, HIIT allows you to burn a large number of calories compared to LISS or MISS, despite the shorter duration.
2. Increase in aerobic and anaerobic capacity: HIIT improves both the aerobic and anaerobic systems. You train your heart and lungs, but you also increase muscle strength and endurance during intense efforts.
3. Improving insulin sensitivity: Regular HIIT training can help improve insulin sensitivity, which is crucial for preventing type 2 diabetes and better blood sugar control.
4. HIIT has a positive effect on blood pressure: It helps to reduce it in people with high pressure.
5. HIIT significantly increases VO2max: A key indicator of aerobic endurance and the body's ability to use oxygen during exertion.
6. Increased production HGH (human growth hormone):Growth hormone contributes to faster muscle recovery, fat burning and building muscle mass.

Example of HIIT training:

1. Tabata training: Turn on the follow-along tabata and do an intense workout of 4 or 8 minutes at home.
2. Sprint Intervals: Sprint at full speed for 30 seconds, then walk or jog lightly for 1 to 2 minutes. Repeat the cycle 10 times.
3. Burpee Interval: Perform burpees as fast as you can for 20 seconds, then rest for 40 seconds. Repeat 8-12 cycles.
4. Cycling sprints: Ride the bike at full intensity for 30 seconds, then reduce the intensity and pedal gently for 1 minute. Repeat the cycle 10-15 times.

Debunking myths about cardio training

Myth 1: Cardio is the most optimal way to lose fat

One of the most common myths among recreational athletes is that cardio training is the best and only path to weight loss. Although cardio certainly plays an important role in burning calories, especially aerobic training for weight loss, is far from being the most optimal weight loss trick.

When the goal is fast weight loss, the key factor is calorie deficit.

This means that you need to burn more calories than you take in. Here cardio can help, but strength trainingtea balance diet and training play an equally important role.

Strength training not only strengthens muscles, but also increases basal metabolism, which means your body burns more calories at rest due to its higher proportion of muscle mass. In addition, by shaping your body through strength training, you create a firmer and defined figure. So, if you want to achieve “tone” and emphasize muscle groups, cardio will not be enough.

As for diet plan, it's actually a very, very important component of weight loss. You can run every day, but if you take in more calories than you burn, the fat won't go away. A successful weight loss plan is based on a well-balanced diet and a combination of strength training and cardio training, which I explain in detail in these 11 tips to lose weight fast.

Myth 2: Cardio is not needed at all

This myth often appears in circles bodybuilding enthusiastand lovers of strength training, where cardio is sometimes considered unnecessary. However, cardio training offers a number of benefits that strength training cannot provide in isolation.

Cardiovascular Healthis one of the most important reasons to include cardio training in your routine - and Aerobic and anaerobic training. Strength training strengthens muscles, but without strong intensity does not improve the functionality of the heart and lungsto the same extent as cardio.

Regular cardio training reduces the risk of heart disease, improves circulation and helps control blood pressure.

Also, cardio is important for Endurance— while strength training strengthens muscles, without cardiovascular endurance you can get tired faster in everyday activities. Especially when you carry a higher proportion of muscle mass!

Cardio training and mental healthare also connected. Cardio exercises such as running or cycling have been proven to stimulate the release of endorphins, reduce stress and improve mood.

Myth 3: You need to sweat well for training to be effective

Another widespread myth is that effective cardio training must result in a large amount of sweat. This is far from the truth. For example, LISS(Low-Intensity Steady State) activities such as walking, light jogging, or cycling often don't result in a lot of T-shirt squeezing and don't require Rocky Balboa music.

Sweating is not an indicator of calorie burning or training effectiveness.

Sweat is just the body's reaction to regulation of body temperature, and how much we sweat depends on a number of factors: ambient temperature, Air humidity, The clothes we wearand even genetic predisposition.

Myth 4: Cardio in the morning is the best way to burn calories

Many fitness enthusiasts believe that morning cardio on an empty stomach is the best way to burn fat due to the so-called. The “EPOC” effect (Excess Post-Exercise Oxygen Consumption), also known as the “afterburn effect”. The idea is that the body will continue to burn calories at an increased rate throughout the day after an intense morning cardio workout.

However, research has not produced enough evidence to confirm that cardio in the morning is more effective than cardio training at any other time of the day.

Although Tabata training and interval training can increase metabolism for a few hours after training, this effect is not as long-lasting or intense as is often shown. Fat loss depends more on the total calorie deficit, than on waking up before the roosters.

So instead of relying on HIIT as the main weight loss tool, it is better to focus on a balanced diet and a combination of different types of training.

Myth 5: Cardio training consumes muscle mass

This is a common fear among people involved in strength training -- that too much cardio training will burn their muscles and negatively affect muscle mass. Although cardio training can reduce muscle mass, this occurs in specific circumstances, and not with a moderate and balanced cardio regimen.

The main factor that can lead to loss of muscle mass is a lack of calories or cardio in combination with poorly planned strength training.

For example, if you increase the number of cardio workouts and at the same time do not consume enough calories or plan strength training on the same day, the body will use energy from muscle tissue to meet energy needs.

Moreover, an insufficiently long recovery from the previous training will not allow a sufficiently strong intensity of strength training. This can negatively affect progressive load, which means that you will not sufficiently stimulate the muscles to grow.

Properly structured cardio with a clear goal of which of the two is a priority and sufficient calories (especially protein) will not cause muscle loss. The line is a tank, and from this here you often need a lot of knowledge about fitness or orientation personal trainer.

9 examples of popular cardio exercises

Here is a list of the 8 best exercises for cardio, with a description of each exercise and the best type of cardio training for it:

1. Running

Running is a simple but very effective cardio exercise that improves endurance, burns calories and strengthens the heart. The pace and intensity of running can vary, making this exercise suitable for different types of cardio training.

• LISS: Slow long-distance running at a steady pace.
• MISSUS: Moderately fast running through 20-45 minutes.
• HIIT: Interval sprints with walking or light jogging between intervals.

2. Cycling

Cycling is a great way to burn calories and strengthen the lower body, while the load on the joints is minimal. This exercise allows you to control the intensity, depending on your goals.

• LISS: Riding a bike at an easy, steady pace on flat terrain.
• MISSUS: Cycling at a medium pace with gentle hills and flat sections.
• HIIT: Fast driving with intense sprints, alternating them with light pedaling.

3. Swimming

Swimming is ideal for all fitness levels because it has a low impact on the joints while engaging the entire body. You can adjust the intensity of swimming, making it suitable for all types of cardio training.

• LISS: Easy swimming at a steady pace for extended periods of time.
• MISSUS: Swimming at a moderate pace for 20-30 minutes without breaks.
• HIIT: Sprint swim intervals, with intense laps, alternating them with light swimming.

4. Home Cardio Workout

Home Cardio Workout, especially this workout in which I burn 300 calories in 18 minutes, is perfect for those who want to stay active without having to go to the gym. All you need is a little space and willpower, and you can tailor the exercises to your goals and fitness.

• LISS: Light pace exercises such as marching in place or slow jumping jacks for 20-30 minutes.
• MISSUS: Moderate pace circuit training that includes jumps, jumps with a gap (jumping jacks), with minimal breaks between sets. Duration: 15-20 minutes, just like in the video above.
• HIIT: Intense combinations such as burpee, sprint in place and fast climbers (mountain climbers), alternating 30 seconds of maximum effort with 15 seconds of rest. Duration: 10-15 minutes.

5. Jumping rope

Jumping rope is one of the most effective cardio exercises for burning calories and improving coordination. This exercise requires little space and equipment and can be adapted to any type of cardio training.

• LISS: Light and constant jumping with minimal intensity.
• MISSUS: Moderate pace of jumping rope without breaks for 15-20 minutes.
• HIIT: Intense jumping rope with fast intervals, alternating them with light jumping or pauses.

6. Paddling

Rowing on a rowing ergometer strengthens the whole body, and especially the back, shoulders and legs. This exercise also improves cardio endurance, while putting minimal strain on the joints.

• LISS: Easy rowing at a steady pace for extended periods of time.
• MISSUS: Moderate rowing pace for 20-30 minutes.
• HIIT: Intense rowing at intervals, with alternations of fast and slow shares.

7. Fast walking

Fast walking is an excellent exercise for beginners or people who prefer less load on the joints. It is ideal for maintaining cardiovascular health, while allowing you to constantly burn calories without too much stress on the body.

• LISS: Steady walking through 45-60 minutes at an easy pace.
• MISSUS: Fast walking with intermittent accelerations at medium intensity.
• HIIT: Fast walking intervals with alternations between low- and high-intensity walking.

8. Mountaineering

Hiking is a natural way to build endurance and strengthen your legs, while enjoying the fresh air. Climbs and terrain changes provide a challenge to different muscle groups, and the intensity varies depending on the incline.

• LISS: Easy hiking on flat trails while maintaining a stable pace.
• MISSUS: Moderate hiking through a variety of terrains, including gentle uphill areas.
• HIIT: Hiking in intense ascents, with breaks or slower walking during flatter sections.

9. Burpees

Burpees are a great cardio exercise that simultaneously strengthens the entire body and improves cardiovascular endurance. Because of their explosive nature, burpees are best suited for HIIT workouts.

• LISS: Not recommended for LISS due to the intense nature of the exercise.
• MISSUS: Moderate burpee pace without maximum effort through 10-20 minutes.
• HIIT: Fast and intense burpee intervals, with short breaks between sets.

10. Circuit training

Circuit training is a type of exercise that combines a series of different exercises in sequence, usually with minimal rest in between. The exercises can be a mix of cardio and strength training, making it great for improving endurance, strength and burning calories. Circuit training can include exercises such as jumping, squats, push-ups, lunges, burpees and other dynamic movements.

Circuit training is customizable and can be used for any type of cardio training, depending on the intensity and duration.

• LISS: Low-intensity circuit training, in which you perform the exercises at a slow and controlled pace.
• MISSUS: Circuit training with moderate intensity, without too much rest between exercises, lasting 20-30 minutes.
• HIIT: Intense circuit training with short, maximally intense exercise intervals, such as burpees or push-ups, with minimal breaks between sets.

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