• Victoria Kain


Updated: Apr 6, 2020

LADIES are you confused about what type of FORMAL CARDIO to do?

There are 3 main types of formal cardio based on the RPE (rate of perceived exertion) scale which can be performed as part of a training programme.

RPE 1-2 = Very Easy

RPE 3-4 = Easy

RPE 5-6 = Moderately challenging

RPE 7-8 = Challenging

RPE 9-10 = Max Effort

Low Intensity Steady State (LISS) - (RPE 1-4) - This is maintained for extended periods of time, for example, walking on an incline treadmill for 30 minutes.

Moderate Intensity Steady State (MISS) - (RPE 5-6) maintained for extended periods of time at a moderate intensity, for example, a 5km run.

High Intensity Interval Training (HIIT) - (RPE 7-10) short period of high intensity training with little recovery periods, for example, sprinting to walking / group classes etc.

They will all help you burn calories, develop your cardiovascular fitness and offset a sedentary lifestyle.

I always recommend my Clients prioritise resistance training over cardio however the benefits of cardio are:-

1) If short on time or low on steps (NEAT) then performing HIIT or MISS can boost your levels in a timely manner.

2) Group classes are fun and social.

3) The low skills required to perform HIIT or MISS mean beginners can benefit by pushing themselves harder than lifting weights.

4) MISS and HIIT both develop your work capacity and can be beneficial to your resistance training.

5) LISS is not intense enough to interfere with recovery from resistance training.

6) Always perform cardio AFTER a resistance training session. Ideally undertake cardio on a separate day altogether.

So there you have it! Cardio in a nutshell….

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