Cardio training when incorporated in the body building program can do wonders for the individual. It an important way of complementing weight lifting exercises especially in maximizing body fitness and loosing accumulated body fat deposits. We have several types of cardio training strategies that cab be used to help you achieve your fat loss or fitness goals, alongside muscle mass and strength gains accumulated through weight lifting exercises. Each of these strategies has some key advantages and also some disadvantages.

Besides that, some types of these cardio training strategies are specifically suitable for advanced body builders while some of them are appropriate for body building beginners. The following three types of cardio training strategies are very relevant for beginners, intermediate and advanced body builders in that order.

The first type of cardiovascular training strategy relevant and appropriate to beginner body builders is the low intensity-long duration cardio training. This cardio training strategy involves an intensity level of at least 40% and at most 60% of the Maximum Heart Rate. The strategy basically comprises of slow, easy but continuous exercises that must last for at least 40 minutes long. Mostly low-intensity-long duration training involves such exercises as walking, jogging and cycling among many others. To test the intensity rate and establish that you are within this intensity bracket, use the talk test. The talk test simply means that you be able to hold a steady conversation comfortably as you perform the exercises.

The low intensity-long duration strategy is ideal for body builders who have just started out cardio workouts. Its key advantage is in facilitating fast and sustained body fat loss, especially if the individual has obese tendencies. Though the least most demanding form of cardio training, its effective in burning voluminous amounts of calories.

The second type of cardio training is called medium intensity-medium duration strategy. The strategy involves any aerobic workout performed at approximately 70% of the Maximal Heart Rate. Indeed it is a harder workout compared to the one for beginners and therefore should not be performed for an equally long duration. The ideal duration will be between 20 minutes minimum and 40 minutes at the max. This type of training is ideal for body builders who have just finished a routine in the low intensity-long duration level, thereby qualifying as the intermediate level of body building at a medium intensity of training. The strategy of training is especially useful for body fat loss and also in increasing the aerobic capacity of a body builder. The test for the intensity level is the onset of heavy breathing, heightening to a medium punt and yet not so heavily that you run out of breath soon. You should not stop to get your breathe.

Finally, advanced body builders should have already graduated to the high intensity-short duration strategy encourse their body building program. This is where the aerobic workout achieves in between 80 and 85% of the Maximum Heart Rate. When the Maximum Heart Rate reaches 85% we say it is in the Anaerobic Threshold. This training strategy is a usually very demanding and should only be done for 5 minutes to 20 minutes only. The advantage of incorporating this as part of body building training is that it gets you ripped like nothing else can.

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