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Knowledge Library

Cardio

49 topics

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Cardio49 topics

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Duration

◆ Concept

24 topics

Aerobic vs. Anaerobic Contribution in CardioEvery cardio bout draws on all three energy systems at once; intensity and duration shift the mix — short and hard leans anaerobic, long and easy leans aerobic.

Cardiac Adaptations to Endurance TrainingEndurance training enlarges and strengthens the heart's pumping capacity — a bigger stroke volume and higher max cardiac output that lower resting heart rate and raise VO2max.

Cardio for Fat Loss vs. FitnessTraining to *get fitter* and training to *lose fat* are different jobs — fitness is driven by intensity and progression, while fat loss is driven by total energy balance, so the best cardio choice depends on the goal.

Overtraining & Overreaching in CardioToo much training with too little recovery causes a stagnation or drop in performance — mild and short-lived (overreaching) or deep and prolonged (overtraining syndrome) — flagged by signs like rising resting heart rate, persistent fatigue, and mood disturbance.

Cardio Safety, Contraindications & Warning SignsMost people can start cardio safely, but higher-risk individuals should be screened first, and everyone should stop and seek help for warning signs like chest pain, severe breathlessness, dizziness, or an irregular heartbeat.

Concurrent Training & the Interference EffectTraining endurance and strength together can blunt strength, power, and hypertrophy gains compared with strength training alone — the "interference effect" — but the effect is modest and largely manageable by how the two are programmed.

Critical Power & Functional Threshold Power (FTP)FTP is the highest power (watts) you can hold for roughly an hour — a practical field anchor, near the lactate threshold, that all power-based training zones are built from; critical power is its physiological cousin.

EPOC / "Afterburn" (Accurate Account)After exercise, metabolism stays slightly elevated to restore the body to rest (EPOC) — a real effect, but the extra calories are small and routinely exaggerated in marketing.

Exercising in Heat — Illness Prevention and AcclimatizationTraining in hot/humid conditions raises core temperature and fluid loss; manage it with gradual heat acclimatization, fluid/electrolyte strategy, and by recognizing the warning signs of heat illness.

Fasted Cardio and Fat LossFasted cardio does shift the fuel mix toward burning more fat *during the session*, but controlled trials find that doesn't translate into more fat lost over weeks when total calories and macros are matched — this is a genuinely contested claim where the mechanism is real but the outcome it's supposed to produce mostly isn't.

Heart-Rate Zones (5-Zone Model)A common scheme that divides aerobic intensity into five heart-rate bands (zone 1 easy to zone 5 maximal), used to structure and distribute training.

Aerobic Intensity Classification (Light / Moderate / Vigorous)ACSM's master table for translating "moderate" and "vigorous" into numbers across every common metric — %HRR/VO2R, %HRmax, RPE, and METs.

Heart-Rate Reserve (Karvonen Method)A target-heart-rate method that scales intensity to the span between resting and maximal heart rate, individualizing the zone to each person's resting HR.

Lactate Threshold (LT1 and LT2)The exercise intensities at which blood lactate first rises above baseline (LT1) and then climbs sharply faster than it can be cleared (LT2) — key markers that divide training zones.

METs (Metabolic Equivalents)A MET is the energy cost of an activity relative to sitting quietly — an absolute intensity unit used to compare activities and estimate calories burned.

Percent of Maximal Heart Rate (%HRmax)The simplest intensity method — set a target heart rate as a percentage of your estimated maximum — easy to use but less individualized than heart-rate reserve.

RPE and the Borg Scales (6–20 and CR10)Rating of Perceived Exertion lets you gauge intensity by how hard the effort feels — using either Borg's original 6–20 scale or the later 0–10 category-ratio (CR10) scale.

Steady-State vs. Interval AdaptationsContinuous and interval training overlap a lot, but continuous work excels at building aerobic-base/peripheral adaptations and fatigue resistance, while intervals are more time-efficient for pushing VO2max and high-intensity tolerance.

Talk TestA simple, equipment-free intensity gauge: if you can talk comfortably you're easy/moderate; if speech becomes broken you've reached the ventilatory threshold; if you can't talk you're vigorous.

Ventilatory Thresholds (VT1 and VT2)Two breakpoints in breathing as intensity rises — VT1 (breathing first deepens, talk test gets equivocal) and VT2 (breathing becomes labored and steady talking stops) — the breathing-based equivalents of the lactate thresholds.

%VO2max and VO2 Reserve (VO2R)Intensity expressed as a fraction of oxygen uptake — either of maximal uptake (%VO2max) or of the reserve between resting and maximal uptake (%VO2R), which closely matches %HRR.

VO2max TrainabilityMaximal oxygen uptake improves substantially with training, but the size of the gain is highly individual and partly genetically capped — with notable "high" and "low" responders.

Weekly Aerobic Volume TargetsThe headline dose from WHO and U.S. guidelines — 150–300 minutes of moderate, or 75–150 minutes of vigorous, aerobic activity per week (or an equivalent mix).

Work-to-Rest Ratio (Intervals)The ratio of work-interval time to recovery time is the main dial that decides which energy system an interval session trains.

◆ Method

16 topics

Progressing Cardio TrainingAdvance aerobic training by gradually raising one variable at a time — usually duration/frequency first, intensity later — in small increments, with the biggest early gains in the first 6–8 weeks.

Fartlek Training"Speed play" — unstructured, continuous training where you spontaneously vary pace between easy and hard, blending continuous and interval work without fixed timing.

FITT-VP Applied to CardioACSM's prescription template — Frequency, Intensity, Time, Type, plus Volume and Progression — used to build a complete, individualized aerobic exercise plan.

HIIT (High-Intensity Interval Training)Repeated near-maximal intervals (about 80–100% of max heart rate / VO2max) with recovery between them — a time-efficient way to raise VO2max and cardiometabolic fitness.

Interval Training (General)Alternating bouts of higher-intensity work with periods of lower-intensity recovery, letting you accumulate more time at a hard intensity than you could in one continuous effort.

LISS (Low-Intensity Steady State)Easy, conversational, continuous cardio held at a low intensity for a longer time — gentle on the body, sustainable, and the easiest aerobic dose for beginners.

Long Slow Distance (LSD)Extended-duration, low-to-moderate-intensity continuous training that builds the aerobic "base" — high volume, easy pace, long time on task.

MICT (Moderate-Intensity Continuous Training)Continuous cardio at a moderate intensity — the workhorse method behind the public-health "150–300 minutes a week" target and the standard comparison for HIIT studies.

Recovery Cardio (Active Recovery)Very easy, short cardio done on or after hard days to promote blood flow and recovery without adding meaningful training stress.

SIT (Sprint Interval Training)Brief "all-out," supramaximal sprints (≥100% of aerobic capacity) with long recoveries — the most time-efficient cardio dose, but maximally demanding.

Steady-State (Continuous) TrainingSustained aerobic exercise held at a constant, submaximal intensity for an extended block of time — the backbone method of cardiorespiratory training.

Tempo / Threshold TrainingSustained "comfortably hard" work right around the lactate/ventilatory threshold — the pace you could hold for roughly an hour — to push the threshold itself higher.

Training-Intensity Distribution (Polarized / Threshold / Pyramidal)How a week's training time is split across easy, moderate, and hard zones — the main models being polarized (mostly easy + some very hard), threshold (lots of moderate), and pyramidal (a tapering pyramid from easy to hard).

VO2max IntervalsLongish, hard intervals (around 3–5 minutes near maximal aerobic power) designed to accumulate time at or near VO2max — the most direct interval stimulus for raising maximal aerobic capacity.

Warm-Up & Cool-Down for CardioBegin with an easy build-up to prepare the heart, muscles, and joints, and end by tapering down gradually — never stopping abruptly — to ease the body back to rest.

Zone 2 TrainingSteady aerobic work held just below the first lactate threshold (LT1) — an easy, conversational intensity that maximizes mitochondrial and fat-oxidation adaptations per unit of fatigue.

◆ Exercise

9 topics

Cycling (Cardio Modality)A low-impact, joint-friendly modality (outdoor or stationary) that scales easily from gentle to maximal effort and is uniquely suited to power-based training and HIIT.

Elliptical Trainer (Cardio Modality)A low-impact machine that mimics a striding/gliding gait — joint-friendly like cycling but more weight-bearing, and with moving handles it can engage the upper body too.

Incline Walking & Rucking (Cardio Modality)Adding grade (incline walking) or load (rucking with a weighted pack) turns low-impact walking into a moderate-to-vigorous workout — keeping impact low while raising intensity and posterior-chain demand.

Jump Rope (Cardio Modality)A cheap, portable, high-intensity modality that doubles as coordination and footwork training — vigorous and impactful, so it's progressed gradually and done in shoes.

Rowing (Cardio Modality)A low-impact, full-body modality that trains the legs, back, and arms together — excellent for combined cardio and muscular conditioning, but technique-sensitive at the lower back.

Running / Jogging (Cardio Modality)A high-impact, high-intensity modality that easily reaches vigorous effort and builds endurance efficiently — but carries the most overuse-injury risk, so mileage must be progressed carefully.

Stair Climbing (Cardio Modality)Climbing stairs (real or a stair machine) is a weight-bearing, vigorous-intensity modality that strongly loads the glutes and quads while building cardiorespiratory fitness.

Swimming (Cardio Modality)A non-impact, whole-body aerobic modality that is exceptionally joint-friendly — ideal when impact must be avoided — but unusually technique- and skill-dependent.

Walking (Cardio Modality)The most accessible, lowest-impact aerobic modality — brisk walking reaches moderate intensity and is the default starting point for most beginners.