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.