Low intensity cardio training occurs when you workout at about 50–65 percent of your maximum heart rate for a steady and sustained period.
Typically, a low-intensity cardio workout lasts 10 to 50 minutes.
Low-intensity cardio training has a relatively little effect while providing all the cardiovascular benefits of exercise without over-taxing your body.
Low intensity cardio training can be used for warming and cooling before resistance training sessions. In addition, this style of training is well suited for fasting cardio. It can also help in active recovery as it helps improve blood flow and circulation in your working muscles.
Works for low-intensity cardio training:
- Improve blood circulation and increase blood flow
- Build cardiovascular endurance
- Build muscle endurance
- Less fatigue
- Reduce fat
- Put less stress on your joints, ligaments, tendons and therefore reduce the risk of injury
Three Low Intensity Cardio Workout On Treadmill :
30 Minutes Tempo Workout
- This workout has three parts: a warm-up, tempo section, then a cool down. The key is to run the middle section at a comfortably hard pace, one where you’re not dying, but it’s challenging.
- 10 Minutes walk/light jog
- 15 Minutes tempo [7 intensity on a scale of about 1-10]
- Cooldown 5 Minutes
Interval Workout
- This is a HIIT workout. Since the intervals in previous workouts will be much shorter than the tempo section, they should be run much faster. Take a walk or walk slowly to recover.
- 10 Minutes walk/light jog
- 8 × 1-minute hard interval with 1-minute recovery [9-10 intensity]
- Cooldown 5 Minutes
Hill Workout
- Running hills are one of the most powerful ways to maximize your treadmill workout. You burn major calories, strengthen your entire body, and improve the look and efficiency of your running. Run at 6% tilt for part of the work.
- 10 Minutes easy warm-up
- 5 ×2 Minutes hills with 1-minute recovery
- Cooldown 5 Minutes