Low-Intensity Cardio

• Low-intensity cardio simply refers to cardio where your heart rate is kept in the range of 40 to 60 percent of maximum. Low-intensity cardio is frequently recommended because it has been demonstrated that most of the energy used to fuel the workout comes from the body breaking down fat tissue. Obviously when the body is cannibalizing its own fat stores, you can expect to soon see a leaner, healthier you in the mirror. The downside to low-intensity cardio is that less benefit is seen on actual cardiovascular endurance when compared to high-intensity work.
  
  Low-intensity cardio routines typically consist of brisk walking, either outdoors or on the treadmill. If using a treadmill, set a fair incline to more closely mimic outdoor walking conditions, along with placing increased stress on your glutes and hamstrings. Low-intensity cardio can also be performed on machines, however, so feel free to use the rowing machine, elliptical or stationary bike.
  
  

High-Intensity Cardio

• High-intensity cardio, on the other hand, consists of any cardiovascular exercise where the heart rate stays above 70 percent of maximum. This can be performed through fast jogging, sprints or focused work on the elliptical or stationary bike. Most of the fuel for high-intensity cardio comes from using stored glycogen from the body's energy reserves. This type of exercise has a more dramatic impact on cardiovascular endurance than low-intensity work, but is not recommended for those on low-carbohydrate diets, as the body's main source of glycogen is from carbohydrate intake.
  
  

Steady-State vs. Intervals

• Steady-state cardio refers to either high- or low-intensity cardio that is performed at a constant pace throughout. This is in contrast to intervals, which is any form of cardio where pacing is altered in accordance with a preordained strategy. One example of an interval plan would consist of two minutes of light jogging followed by 30 seconds of sprinting, repeated across the entire workout.
  
  

Putting It Together

• Now that you have your options, how to best put this together into a cardio routine? First, consider your circumstances. If you are on a low-carb diet, high-intensity cardio is not for you. If you are currently out of shape, consider taking things slowly before jumping right into a demanding high-intensity routine. Also consider whether cardio will be providing your only means of exercise, or if it is also being combined with weight training. If it used in conjunction with lifting, schedule fewer cardio days during the week to allow your body to recover from the imposed demands of both types of exercise.
  
  In general, however, for those looking for a moderate routine, a good jumping-off point would be three scheduled cardio sessions per week, with the option of adding in a fourth depending on how you feel at the time. Schedule two of the sessions for low-intensity, brisk 45-minute walks, and one session of high-intensity interval training, either on a stationary bike or an elliptical. The fourth session could fall into either category, depending on your current energy levels. This will provide a good mix of maximum fat burning and increased endurance that will shed pounds and reshape your body in no time.