Stead State Cardio: SSC is long duration cardio. It typically last for 40 minutes or longer and is done at a HR zone of 75-80% or at a pace you can talk comfortably but slightly winded for the entire workout. You should feel as if you could continue when the session is completed.
Interval Training: This type of cardio takes you from recovery periods in the 65% range to work intervals in the 85% range. I like my cliets to do intervals of 1 min. work and 1 min. of rest. Interval Training is a great calorie burner and should be done for 30-40 minutes.
High Intensity Interval Training: This is tough cardio that makes you feel like puking when it’s over. If you aren’t completely exhausted at the end, feel like you can’t do anything else, then you didn’t do HIIT. HIIT routines are about 20 minutes in length. They are huge calorie burners and should only be done one to three times a week depending on your current level of fitness. Build up slowly to adding HIIT training into your routine.
Moderate-High Intensity Long Training: This is new to the workout world…sort of. A lot of us have been doing it informally, but it is now catching on as the way to go with the majority of your cardio. The idea is to work at the highest level you can for each 45-60 minute cardio session. You should feel very tired but not exhausted at the end of the 45 minutes. If I had to sum it up I would say, “feel like you left it all at the gym when you are done.” I advise people to work at or near their 85% range for at least 35 minutes of a 45 minute cardio session.