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When Should Cardiovascular Workouts Be Performed?
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Upon initiating workouts, we generally aim to burn fat tissue... How should we accomplish this, what training program should we apply to make exercises as effective as feasible? To address this question, we must acquaint ourselves with the physiology of our bodies... The initial phase will be to ascertain the most appropriate heart rate that aligns with our expectations... without which we will not attain the desired results.
01 / 07
What exactly is aerobic training?
In the fitness industry, there has been a debate for some time now about aerobic training - should we do it, if so, when and what type of aerobic training is the most effective? In this article, I will show you the characteristic features of this form of exercise, its value, and how long it should last. I will focus mainly on these aspects, but I will not overlook the positive impact such physical activity has on health.
02 / 07
Oxygen training, also referred to as aerobic training
One of the most commonly used classifications is the distinction between oxygen training, also known as aerobic training, and anaerobic training. The fundamental objective of aerobic training is to compel our muscles to utilize fat as an energy source. Regrettably, the human body first employs carbohydrates, then amino acids, before utilizing fat tissue as an alternative energy reserve. As mentioned earlier, aerobic training, also known as cardio training, is a form of oxygen training. From a human physiology perspective, this means that the energy exerted on the body during training is obtained through oxygen metabolism. In brief, the body supplies oxygen to the muscles during exertion, and energy is derived from the nutrient reserves, primarily the carbohydrates contained in the blood. However, it should be noted that quantity does not always equate to quality, which also applies to aerobic training. If the goal of the training is oxygen training, it should not be performed too intensely, as we may enter the anaerobic zone, which leads to different effects than intended.
03 / 07
Rate of his heartbeat
The heartbeat rate during aerobic training is unique to each individual and is estimated to be at 60-70% of the maximum heartbeat rate. However, those who are just beginning their journey with sports should start at a lower value, namely 60%, and gradually increase the intensity to 70% of the maximum heartbeat rate, which we calculate from a simple pattern. The pattern to calculate the maximum heartbeat rate is 220 – age = maximum heartbeat rate. We assume that the trainee is 40 years old, so we calculate their maximum heartbeat rate and then 60% of that value. 220 – 40 = 180180 is the maximum heartbeat rate. After calculating the maximum heartbeat rate, we can calculate 60% of that value, which will be optimal at that moment. 60% × 180 = 108108 is 60% of the maximum heartbeat rate. In short, a 40-year-old should start their training with a heartbeat rate of around 110 to avoid overloading the body, especially the heart. If we have no way to measure our heartbeat rate during training, we should be able to hold a conversation with the person training next to us. Then we will be sure that our heartbeat rate is not too high and we can continue aerobic training, or it is not too low and we can get the maximum benefit.
04 / 07
Ideal time for cardio exercises
Is there an ideal time for cardio exercises? There is no one, magic hour that significantly improves our performance. However, we can identify two periods of the day that make our cardio workouts somewhat more effective.
05 / 07
Upon waking up before mealtime
Prior to ingesting our meal, the level of glucose in the blood is very low, which is a result of the restorative process of our body during sleep, in which it replenishes the glycogen stores in our muscles, leading to a decrease in blood sugar levels. These conditions are almost optimal for fat burning, as the body does not waste time burning a large amount of carbohydrates and amino acids, and after a short time, it starts burning fatty acids. It does not have to be immediately upon waking up, the important thing is to do it on an empty stomach. If we want to drink a cup of coffee before aerobic exercise, then only black, without sugar and milk.
06 / 07
Directly after the strength training session
The scenario that arises following a strength training session is very similar to that which arises during a period of fasting. In this case, the blood conditions are weakened through strenuous strength exercises. Another advantage is the warming up of the body, allowing for a quicker attainment of the desired heart rate and commencement of effective work.
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Duration of a cardio workout session
The question often arises as to how long cardio training should last. Many advisors or magazines recommend at least 30 minutes of cardio at a time, otherwise, it will not work. However, this is not true. Cardio training is a means of creating a negative calorie balance, so any amount of oxygen training we do brings us closer to our goal. The optimal amount is between 25 and 40 minutes per day. It is not recommended to exceed 60 minutes of oxygen consumption, as it will not have any effect. The body is a very intelligent “machine” that adapts quickly to work, so it is advisable to start with shorter cardio sessions and lengthen them as progress is made. Why should we not exceed 60 minutes? At such high load, the body begins to activate defense mechanisms instead of burning fat, which is simply not effective. In summary, properly performed cardio training is a very powerful tool in the fight against excess weight and obesity. It doesn't matter whether you choose swimming, running, or another form of training. Properly performed training brings not only visual results, but also improves the overall fitness of the body and the circulatory system, which is very important in the 21st century.
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Scientifically reviewed by a clinical dietitian
• 16.03.2026
Kowalski S., Trening autogenny CARDIO, Szczecin 2014.
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