What type of cardio should you do?

Cardio is excellent for our cardiovascular, aerobic and athletic health and endurance.

Everyone should include it in their routines according to their goals and personal physical characteristics; no one needs the same amounts.

If you are an athlete, your routine will mainly consist of this type of training and you will need to prioritize it. If you have other goals, you should evaluate and consider in what quantities and how frequently it is convenient for you to include it in your routine.

There are 2 different types of cardio, HIIT and LISS:

1. HIIT is a training that includes high intensity intervals that are interspersed with periods of rest/active rest. You can do it with different work/rest periods. Some examples may be: 20/40 sec. 30/30 sec., 30/60 sec. (Avoid resting for more than 60 seconds, because it must be quite demanding for it to be HIIT itself). You must repeat this protocol until completing about 10 laps for each or a maximum of 20 minutes. If you are able to do more than 20-25 minutes, it is probably not HIIT cardio, since this type of cardio is VERY demanding and every lap you should feel exhausted. The seconds of work must be at your maximum speed and very intense. The breaks can be completely stopped or a short active break such as slow walking (in the case of running). Examples of this type of cardio could be: bicycle sprints, running, jumping rope or anything that is short bursts of high energy interspersed with short periods of rest.
2. LISS, on the other hand, is a low intensity stable state. Training at low intensity means keeping the effort between 50% and 70% of maximum heart rate. To estimate this value, subtract your age from 220 to calculate your approximate maximum heart rate. When you train you can help yourself with a heart rate monitor to stay in that range. To achieve an effective low intensity session, the duration must be equal to or greater than 30 minutes. This includes things like walking, jogging, and low-intensity cycling.