Cardiovascular Training

Cardiovascular training systems explained...

There are pros and cons for each type of Cardiovascular workout that you can decide to undertake. Here I look at some of these for three of the most common types of Cardiovascular workout that there are.

Respectively, these three types are climbing (steps normally unless you live by a hill), and running, and finally the good old classic staple of the gym and many homes... the exercise bike. One by one there are some cons and pros of each of these types of Cardiovascular workout.

Climbing Steps

The pros for this are that it is actually quite low impact, and is a natural movement for the body to make. It is also very efficient at fat burning and good for your general fitness. On a practical level if you live in anything but a bungalow there will be steps so you can do this easily and for free at home.

On the downside, it can affect the knee joints over time even though it is fairly low impact. It can also lead to back injuries without the right technique. Therefore be sure to stretch well before and use a sensible technique.

Running

Probably the most common method used by people for Cardiovascular exercise. It is of course a natural action and you can burn off lots of calories quickly, you can do it in most places outdoors and indoors with a treadmill.

On the downside, it can lead to knee damage through the impact on joints, and perhaps ankles too can be damaged, so try to have a good technique.

Cycling

When it comes to cycling, the pros are that you can really burn off fat calories quickly and also improve your fitness levels. With hill work too you can get things like more stamina and muscle building too, so it depends on what you choose to go for.

The other good thing is that you can do it outdoors or indoors, with the aid of an exercise bike. There is less stress placed on your joints then you get through running, too.

The cons are that a good bike for outdoor or indoor use is not cheap, but saying that should not and need not cost the earth either. There are the chances of getting knee or even back injuries so use a good technique, and remember to stay safe outdoors with a helmet and lights if you go out in the dark.

So, the calories burnt per hour for each of these Cardiovascular exercises?

Climbing steps: from around 250 to 600 calories depending on how hard you push

Running: anywhere from around 600 calories to 1100 calories depending on speed (here the range is from around 5 - 9 or 10mph)

Cycling: from around 400 for a really slow and light cycle through to about 1000 calories for pushing very hard for the hour on the bike.

Cardiovascular Training

Author: Carl

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Last Updated: Oct 4th 2006

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