Different Types Of Cardio Exercises Workouts - What Is Cardio Exercise - Calculating Your Max Heart

Summary

In this video, Bryan introduces viewers to the world of cardio exercises, explaining that any activity that raises your heartbeat, like walking, running, or cycling, qualifies. He discusses calculating maximum heart rate, training zones, and the rate of perceived exertion (RPE) to monitor intensity. Beginners are advised to start with low-intensity activities and gradually progress, while various cardio methods like steady state, interval, circuit, and HIIT training are presented as options to suit different fitness levels. Everyday activities are also highlighted as a form of light cardio, emphasizing the importance of finding enjoyable and sustainable cardio routines.

Takeaways

• 🏃 Cardio exercises are any activities that raise your heartbeat, including walking, running, cycling, swimming, and resistance training.
• 💓 The general formula to calculate maximum heart rate is 220 minus your age, providing a baseline for heart rate zones during exercise.
• 📊 Training zones are categorized based on percentages of maximum heart rate, with Zone 1 being the least intense and Zone 5 the most.
• 🔢 For a 35-year-old, heart rate zones range from 92 to 111 beats per minute in Zone 1, to over 166 beats per minute in Zone 5.
• 📈 The Borg RPE scale measures perceived exertion on a scale from 6 (no exertion) to 20 (maximal exertion).
• 🏋️‍♂️ Resistance training is also considered a form of cardio exercise and can be included in a fitness routine.
• 🚶‍♀️ Beginners should start with lower intensity exercises like walking and gradually increase the intensity as their fitness improves.
• 🔄 Different cardio training methods include steady state, interval training, circuit training, and high-intensity interval training (HIIT).
• 🔄 HIIT can be customized with different ratios of work to rest periods, such as 1:1 or 2:1, to suit individual fitness levels.
• 🏠 Everyday activities that involve movement, like mowing the lawn or cleaning, can also contribute to light cardio exercise.
• 🌟 It's recommended to try various forms of cardio to find what works best for you and to keep your workouts varied and enjoyable.

Q & A

What is the definition of cardio exercise according to the video?

Cardio exercise, also known as cardiovascular or aerobic exercise, is any type of exercise that raises your heartbeat.

What are some examples of cardio exercises mentioned in the video?

Examples of cardio exercises include walking, running, cycling, swimming, and resistance training.

How is the maximum heart rate generally calculated?

The general formula to calculate maximum heart rate is 220 minus your age.

What would be the maximum heart rate for a 35-year-old person?

For a 35-year-old, the maximum heart rate would be 185 beats per minute.

What are the different training zones based on heart rate?

Training zones are categorized based on percentages of heart rate max, with Zone 1 being 50-60% and Zone 5 being over 166 beats per minute for a 35-year-old.

What is the rate of perceived exertion (RPE) and how is it measured?

The rate of perceived exertion is a subjective measure of how hard one feels they are working, measured on the Borg RPE scale of 6 to 20, with 6 being no exertion and 20 being maximal exertion.

How does the video suggest fitness beginners should start their cardio training?

Fitness beginners should start at the lower ends of the heart rate scale, such as Zone 1 and 2, and at 7, 8, or 9 on the RPE scale, possibly beginning with walking.

What are the different types of cardio training methods discussed in the video?

The video discusses steady state training, interval training, circuit training, and high-intensity interval training (HIIT) as different types of cardio training methods.

Can everyday activities be considered a form of cardio?

Yes, regular everyday activities that require movement, such as cutting the grass, cleaning the house, or shopping, can be considered a form of very light cardio.

What advice does the video give for choosing the best cardio exercise?

The video advises beginners to start with less strenuous activities and build up over time, trying different methods to find what they like or what they don't hate to do.

How does the video suggest monitoring the intensity of cardio exercise?

The video suggests monitoring the intensity of cardio exercise through heart rate zones or the rate of perceived exertion using the Borg RPE scale.

Outlines

00:00

🏃 Cardio Exercise Basics

Bryan introduces the concept of cardio or cardiovascular exercise, explaining that it includes any activity that raises the heartbeat such as walking, running, cycling, and swimming. He discusses how to categorize cardio based on heart rate and exertion, mentioning the general formula for calculating maximum heart rate (220 minus age) and how it translates into different training zones. The video also introduces the Borg RPE scale as another way to gauge cardio intensity, emphasizing the importance of starting at appropriate levels for beginners and gradually increasing intensity as fitness improves.

Keywords

💡Cardio Exercise

Cardio exercise, also known as cardiovascular or aerobic exercise, is any physical activity that raises your heart rate and increases oxygen consumption. It is central to the video's theme as it forms the basis for discussing various types of exercises and their intensity levels. The script mentions walking, running, cycling, and swimming as examples of cardio exercises.

💡Heart Rate

Heart rate is the number of times your heart beats per minute and is a key indicator of exercise intensity. In the context of the video, heart rate is used to categorize different training zones and to monitor the intensity of cardio exercises. The script explains how to calculate maximum heart rate and provides examples of heart rate zones for a 35-year-old individual.

💡Exertion

Exertion refers to the physical effort put into an activity. The video discusses exertion in relation to cardio exercises, emphasizing the importance of understanding one's own limits and capabilities. It mentions that different people may perceive exertion differently based on their fitness levels.

💡Rate of Perceived Exertion (RPE)

The Rate of Perceived Exertion is a subjective measure of how hard one feels they are working during a task or exercise. The Borg RPE scale, ranging from 6 to 20, is mentioned in the script as a way to gauge the intensity of cardio exercises. It helps individuals understand their own exertion levels without relying solely on heart rate monitors.

💡Training Zones

Training zones are specific ranges of heart rate percentages that correspond to different levels of exercise intensity. The video script uses training zones to illustrate how a person's heart rate can indicate the intensity of their workout, with zone 1 being the least intense and zone 5 being the most.

💡Steady State Training

Steady state training involves maintaining a consistent pace or intensity during exercise. The video script describes this type of training as walking or jogging at a constant speed, which is useful for beginners or for those looking to build endurance.

💡Interval Training

Interval training is a method of exercise where periods of high-intensity activity are alternated with lower-intensity recovery periods. The script provides an example of interval training where walking for 3 minutes is followed by jogging for 30 seconds, repeated for a set duration.

💡Circuit Training

Circuit training is a workout routine that involves performing a series of exercises in succession with minimal rest. The video script describes a circuit that includes side to side hops, side dumbbell raises, lunges, and push-ups, which combine strength and cardio exercises.

💡HIIT (High-Intensity Interval Training)

HIIT is a form of interval training that alternates between short bursts of intense exercise and brief recovery periods. The video script gives an example of HIIT where sprinting for 20 seconds is followed by walking for 20 seconds, repeated for 8 cycles, demonstrating a 1:1 work-to-rest ratio.

💡Everyday Activities

The video script highlights that even regular, everyday activities that require movement, such as cutting the grass or cleaning the house, can be considered a form of light cardio. This emphasizes the idea that cardio can be incorporated into daily life in various ways.

💡Fitness Level

Fitness level refers to an individual's overall physical condition and ability to perform exercises. The video script advises beginners to start with less strenuous activities and gradually increase intensity as their fitness level improves, tailoring their cardio exercises to their current capabilities.

Highlights

Cardiovascular or aerobic exercise is any type of exercise that raises your heartbeat.

Examples of cardio exercises include walking, running, cycling, swimming, and resistance training.

A general formula to calculate maximum heart rate is 220 minus age.

For a 35-year-old, the maximum heart rate would be 185 beats per minute at full exertion.

Training zones are categorized based on heart rate percentages, such as zone 1 being 50-60% of maximum heart rate.

The Borg RPE scale measures exertion from 6 (nothing at all) to 20 (maximal heavy exertion).

Rate of perceived exertion can vary among individuals with different fitness levels.

High-intensity exercises like full court sprint layups can result in a heart rate of 163 beats per minute and an RPE of 18.

Monitoring intensity of cardio exercise can be done using heart rate zones or the RPE scale.

Very fit and experienced athletes should perform at zone 5 or an RPE of 20.

Fitness beginners should start with lower intensity exercises like walking.

As fitness level increases, the intensity of cardio exercises can be gradually increased.

Cardio can be performed through steady state training, interval training, circuit training, or HIIT.

Combining strength and cardio exercises in a circuit can be an effective training method.

HIIT can be customized with different sprint to rest ratios to suit individual fitness levels.

Regular everyday activities that require movement can also be considered a form of light cardio.

Beginners should start with less strenuous activities and build up their cardio routine over time.

Trying different cardio methods and finding what suits an individual's preferences is recommended.

Transcripts

What's up dudes and what is up beautiful ladies out there. Bryan here, and in this video we are going to take a look at cardio exercise. Cardio or cardiovascular exercise

which is also called aerobic exercise is any type of exercise that raises your heartbeat. So, walking is a form of cardio, running, cycling, swimming and yes even resistance

training are all cardio exercises. There are many different ways to categorize the types of cardio, and in this video we are going to look at it based on heart rate and exertion.

There is a general formula that is used to calculate maximum heart rate, 220 – age. So, for a 35 year old person that would be 220 – 35, which equals 185 heart beats per

minute. That would be at full physical exertion, like sprinting all out. There is some margin for error of estimating heart rate max, so this number will give you a general

idea. The chart on the screen lists different training zones based on heart rate. For our 35 year old person, zone 1, 50 to 60% of heart rate max would be about 92 to 111

beats per minute and zone 5 would be over 166 beats per minute. The other way to gauge cardio is called the rate of perceived exertion. The chart on the screen

shows the Borg RPE scale of 6 through 20, with 6 being nothing at all and 20 being maximal heavy exertion. And the rate of perceived exertion will be different

for people of different fitness levels. So, here I am doing some full court sprint layups, my heart rate monitor shows my heart was at 163 beats and my rate

of perceived exertion is at about 18, as you can see, I am extremely winded. Either of these methods can be useful to monitor the intensity of cardio exercise.

Zone 5 or 20 on the RPE scale should be performed by very fit and experienced athletes. And fitness beginners should start at the lower ends, zone 1 and 2 on

the heartbeat scale, and 7, 8 or 9 on the RPE scale, maybe start out with walking, and over time, as your fitness level increases you can increase the intensity of the exercise.

As I mentioned earlier, there are many different ways to perform cardio. You can do steady state training, such as walking or jogging at constant pace

for a specific distance or duration. You can do interval training, where you maybe walk for 3 minutes and jog for 30 seconds, repeating this cycle

for a specific time period. You can do circuit training, combining some strength exercises with cardio based exercises. For instance, 4 exercises,

side to side hops, side dumbbell raises, lunges, and push ups. You can take short rests between the exercises or do the complete circuit

and take a rest and then do the circuit again. This is a great way to combine strength and cardio training together. And more advanced fitness people

can do HIIT or high intensity interval training. An example of this would be to maybe sprint for 20 seconds and then walk for 20 seconds and

repeat this cycle for say 8 bouts. This would be a 1 to 1 ratio and the ratio can be changed as many athletes do a 2 to 1 ratio, sprinting for 30 seconds

then walking for 15 seconds. There is no set in stone way of doing HIIT, so you can do it to whatever suits your level of fitness.

Even regular everyday activities that require movement are a form of cardio. Cutting the grass, cleaning the house, even going shopping where you are on

your feet and constantly moving can be a form of very light cardio. So, which cardio is best? Well, beginners should start out slow, with less strenuous activities,

such as walking or slow jogging and build up over time. Doing all of the forms of cardio I mentioned earlier can have benefits, and I believe it is a good

plan to hit your body as differently as you can and as your fitness level increases try each of the different methods and find what you like to do, or what you don’t hate to do.

Alright folks, more videos right there for you, till next time, I am outta here.