All You Want To Know About Cardio Exercises – SET FOR SET

Cardio time! Everybody’s favourite a part of coaching! Whereas there’s all the time been a little bit of a joke about doing cardio, ignoring this significant a part of one’s health is positively not the most effective determination.

Whereas many individuals have a look at cardio merely as a method to burn energy, which it does, cardio additionally delivers many different well being advantages. This text will break down every little thing it’s good to learn about cardio, together with advantages, sorts of cardio, and the most effective cardio exercises you are able to do relying in your scenario.

What Is Cardio?

So, let’s first begin with what cardio is.

“Cardio” is just quick for “cardiovascular train.” Whereas this may occasionally look like an earthly distinction, it is really fairly profound. 

Why? Properly, as a result of it clearly states its function, which is to coach and enhance our cardiovascular system. Nonetheless, many individuals affiliate cardio with losing a few pounds. Whereas that is positively a good thing about constant cardio train, it isn’t (or a minimum of should not be) the principle purpose to carry out cardio.

Regardless, our cardiovascular system is a community of organs that embody;

• Coronary heart
• Blood vessels 
• Blood

Its job is to move blood all through your physique to ship;

• Oxygen
• Vitamins
• Hormones
• Numerous different important compounds

On the identical time, it removes waste, together with carbon dioxide and urea.¹

As well as, it’s going to additionally enhance your cardiorespiratory system which is mainly your lungs and airways along with your cardiovascular system.

As you may see, it is fairly vital to have a powerful cardiovascular system which is why it’s good to do some type of cardio exercise in your program.

With all that in thoughts, a really common definition of cardio is train that is designed to extend your coronary heart fee for prolonged durations.

What’s Cardio Train?

Typically, cardio is used interchangeably with “cardio train.” The time period “cardio train” is used to explain train that makes use of your cardio system to offer vitality however can generally particularly consult with cardio courses.

“Cardio” particularly implies that oxygen is required to supply vitality. This is why your lungs play a vital position as effectively. In some sense, this can be a extra particular time period to explain cardio, a minimum of when talking of conventional varieties akin to working and biking as they are cardio in nature.

After we converse of the cardio metabolic system, it can consult with any kind of train that is low to average depth that is longer than 4 minutes. Nonetheless, cardio train is normally carried out for a minimum of 20-Half-hour, with longer periods lasting 60 minutes or longer.

Cardio workouts can embody an array of workouts akin to;

• Cardio dance
• Jogging
• Skating

Cardio Vs. Endurance

One other kind of health coaching that is used together with cardio is endurance coaching. These two are very related with loads of overlap however they do have distinct variations.

The first distinction is that endurance coaching is particularly coaching to carry out an occasion for a chronic length. As such, endurance typically has a efficiency facet along with requiring improvement to your muscular endurance.

However, “cardio” is coaching that is designed to extend your cardiovascular system i.e. get your coronary heart fee up.

Clearly there is a ton of overlap however any distinction is not going to make a large distinction for most people.

What Is Zone Cardio?

One factor we must always outline is, when does exercise change into cardio? For instance, you may have in all probability heard that “strolling is not cardio“.

We predict it is extra nuanced than that, because it will depend on how briskly you are strolling, however in some unspecified time in the future there’s a threshold.

It is onerous to discover a set coronary heart fee that determines when cardio turns into cardio, however we are able to have a look at the 5 zones of cardio. These are outlined by the % of your coronary heart fee max and are used as a way to assign depth for endurance coaching. 

For instance;

• Practice Zone 2 on Monday 
• Practice Zone 4 on Wednesday
• Spend ¾ of your exercise in Zone 3 and ¼ in Zone 4 or 5

With that mentioned, these are the zones you all the time hear about;

• Zone 1 – 50-60% HRmax
• Zone 2- 61-70% HRmax
• Zone 3 – 71-80% HRmax
• Zone 4 – 80-90% HRmax
• Zone 5 – 90-100% HRmax

Now, these numbers aren’t official, and you may even see barely completely different numbers elsewhere. 

Regardless, 50% tends to be the minimal threshold for cardio, with 60%-80% being “conventional cardio.” When you begin getting increased, particularly above 90%, you then’re actually pushing your physique.

How A lot Cardio Ought to You Carry out?

One of the frequent questions referring to cardio is; How many minutes of cardio do I have to carry out? The reply will closely rely in your particular scenario and on elements akin to;

• Why are you performing cardio?
• Are you engaged in different sorts of bodily exercise?
• What kind of cardio will you carry out?

Somebody who performs cardio for common health and is engaged in a big quantity of different bodily exercise could have a really completely different quantity than somebody who lives a sedentary life and must reduce weight.

Now, we are able to reply the query of the minimal quantity of cardio. Set by the US Division Of Well being And Human Companies (or WHO globally), the minimal ranges of bodily exercise are²:

• 150 minutes of average train weekly OR,
• 90 minutes of vigorous train

They do not particularly outline what “vigorous” or “average” train means by way of depth. Nonetheless, there are some examples of train;

• Reasonable train (Strolling briskly, enjoying tennis, yard work)
• Vigorous train ( Operating, jogging, biking)

As you may see, once we say “cardio,” we’re actually speaking concerning the “vigorous train“ part. Subsequently, the minimal needs to be 90 minutes, ideally unfold all through the week.

Additional, unfold your cardio coaching all through the week. For instance, somewhat than do 90 minutes in a single session, do 30-minute periods all through the week.

Our final piece of recommendation can be to incorporate; 

• At the least 1 session of high-intensity cardio
• At the least 1 session of moderate-intensity

People will doubtless lean in direction of one type over the opposite; that is not an issue. Nonetheless, each varieties are going to profit you so together with each is your greatest wager.

Advantages Of Cardio

As talked about, many individuals view cardio merely as a way to burn energy. This positively happens, nevertheless it’s not the first purpose you do cardio.

The first profit you will acquire from together with constant cardio in your program are the varied well being enhancements. These include³:

1. Enhance Coronary heart Well being. Constant cardio can have a large impact in your coronary heart. The guts is a muscle that must be educated, and that is executed with cardio.
2. Improves Numerous Well being Markers. Common cardio improves a plethora of well being markers. This contains decreasing ldl cholesterol, lowering coronary heart fee, lowering blood strain, and optimizing hormones. 
3. Improves Glucose Metabolism. One other vital well being marker you will enhance with constant cardio exercises can be glucose metabolism. This typically reveals improved insulin sensitivity, that means your physique will uptake circulating glucose, holding ranges low.
4. Decreases Mortality and Danger Of Illness. One of the engaging advantages of normal cardio is that it decreases your total threat of mortality.
5. Lower Time To Get well (Throughout Train). Even for those who hate cardio, you must get entangled as it will probably lower your restoration time throughout train, akin to between units. This is probably going on account of its enhancing ATP manufacturing in your cardio metabolic system. 
6. Enhance Efficiency. A greater cardiovascular system is clearly going to enhance your total efficiency. You’ve got heard the jokes about huge bodybuilders being “muscle-bound,“ however they gasp when speaking. 

Most significantly, analysis has discovered a big relationship between VO2max and mortality.⁴ VO2max is mainly essentially the most correct measurement of 1’s cardio well being – it measures how a lot oxygen you may uptake and make the most of. Making certain you keep lively all through your life is the easiest way to maximise this well being marker.

Can Cardio Assist Lose Weight?

Above, we talked about that the first good thing about cardio is enhancing your well being. Nonetheless, we need to reiterate that it is nonetheless an efficient software for aiding with weight reduction.

Its major mechanism is just rising the quantity of bodily exercise and energy burned. On this sense, the most effective type of cardio for fats loss is no matter you get pleasure from and may persistently carry out long-term.

Understand that weight reduction will all the time come from controlling your energy. Pairing that with a type of cardio train that permits you to improve your bodily exercise on a continuing foundation is the important thing to sustainable weight reduction and long-term weight upkeep.

Analysis has proven that weight loss program + train intervention is the most effective plan for long-term weight management.⁵

What Kind Of Cardio Burns The Most Energy?

That is the massive query!

Once more, the reply will rely on a number of variables, akin to;

• What’s Your Present Health Degree?
• Are You Attempting To Burn Energy In a Restricted Time Or Burn As A lot As Doable?
• Do you may have the talents or correct type for “X Train”?

As you see, it is not a simple reply. An excellent instance, which we mentioned briefly above, is HIIT and interval coaching. 

These are nice instruments for weight reduction. Nonetheless, they require a big quantity of health to have the ability to carry out at a ample depth.⁶ Additional, they are often mentally difficult and a brand new lifter is likely to be delay.

Nonetheless, we may give you some concepts. Listed below are the approximate quantity of energy a 180 lb particular person burns doing 1 hour of the next cardio workouts;

• Operating (10mph) – 1,320 energy
• Biking (Racing) – 990 energy
• Operating (6mph) – 825 energy
• Biking (12-13mph) 660 energy
• Bounce Rope – 660 energy
• Stair Climbing – 660 energy
• Rowing Machine – 577 energy
• Jogging – 577 energy
• Swimming – 577 energy

As you see, working takes the highest mark. Nonetheless, that assumes you may run 10mph for 60 minutes, a 6-minute mile tempo.

In actuality, most individuals who run for an hour can be nearer to 5-6mph, which continues to be superior. 

On the identical time, discover that biking is up there, too. Biking is mostly simpler to keep up increased ranges of depth for longer durations, so it is likely to be the most effective cardio to burn energy for many individuals.

With that mentioned, you’ll take a look at our upcoming article, the place we break this down additional!

Should you’re focused on actual numbers, we extremely advocate utilizing this ACE activity calculator to calculate how particular workouts have an effect on your physique.

What’s The Greatest Kind Of Cardio For Fats Loss?

Whereas we’re speaking about energy and weight reduction, many individuals need to know the most effective cardio for fats loss, whether or not it is for a main physique recomposition or simply to lose a bit of stomach fats.

Your preliminary response is likely to be to say it is no matter burns essentially the most energy, as we have simply mentioned. This makes good sense. Nonetheless, there’s one thing to contemplate.

For a cardio train to have a significant impact on fats loss in the long run, it wants two qualities;

• You want to have the ability to carry out at ample ranges of depth
• On the identical time, it should not be so intense that it causes overuse accidents.
• You want to have the ability to carry out it usually all through the week
• It must be fascinating sufficient so you are able to do it in the long run.

For instance, let us take a look at two eventualities.

State of affairs 1- You probably did kick-ass and burn 900 energy in an hour of working. Nonetheless, you could possibly solely do it 3 occasions per week at this depth. This comes out to 385 energy a day.

State of affairs 2—You’re taking up biking at average depth. This burns 660 energy an hour, however because it’s simpler in your joints, you are able to do it 5 occasions per week. This equals 471 energy burned every day!

State of affairs 1 could also be higher for somebody who does not need to do cardio 5 days per week. However, state of affairs 2 is likely to be higher for somebody who likes coaching and is extra involved with whole energy.

Additionally, you may’t overlook strolling! You will have heard us speak about rising common exercise together with your steps, as it has been proven to be an efficient technique of losing a few pounds long-term. One purpose is that it is simpler to stick to on a constant foundation.

Contemplating all that, any type of cardio that lets you improve your bodily exercise persistently in the long term can be superior.

We will have a complete article devoted to this, so make sure you examine that out quickly!

Sorts Of Cardio

So, let’s now talk about the sorts of cardio. The phrase “cardio“ will get thrown round so much, however it will probably imply very various things to completely different individuals.

Cardio Vs. Anaerobic 

Cardio and anaerobic are mainly the 2 essential subdivisions of coaching.

• Cardio Coaching refers to coaching that depends in your cardio metabolic techniques, implying average and low-intensity coaching. Cardio implies that your physique requires oxygen to keep up vitality manufacturing to help the coaching. This contains typical cardio coaching akin to working/jogging or biking.
• Anaerobic Coaching refers to high-intensity coaching that depends in your anaerobic metabolic techniques to produce vitality. This contains coaching akin to weight lifting or sprints, which require maximal effort for brief bursts of length.

Historically, “cardio“ has been thought of interchangeable with cardio train – average depth for extended durations. This would come with issues like;

• Operating
• Biking
• Stair Climber
• Swimming

Technically, cardio train is any exercise that lasts longer than 4 minutes. Nonetheless, 20 minutes is mostly the minimal period of time somebody spends doing cardio, with hours spent on the higher finish.

On the identical time, this doesn’t suggest that anaerobic train will not contribute to cardio coaching or even its advantages. Actually, even energy coaching has been discovered to enhance the cardiovascular well being of some populations.⁷

Let’s keep in mind what “cardiovascular“ refers to – the center and blood vessels. Subsequently,  anaerobic coaching continues to be putting an unlimited demand on this method which may help clarify why you see cardiovascular enhancements with weightlifting.

We do not consider that extended cardio coaching might be swapped for squats. Nonetheless, we are going to embody some anaerobic coaching types under.

Regular-State

Steady-state cardio training is the standard kind of cardio exercise wherein an individual performs a mode of train repeatedly at a low to average depth. This can realistically apply to any mode of coaching. 

Nonetheless, it is typically utilized to endurance types of coaching akin to;

Additional, it can be utilized to machine coaching modes, such because the treadmill.

In terms of fats loss, many individuals mistakenly consider that steady-state is not good for fats loss, a minimum of when in comparison with HIIT. This is not true and analysis reveals that each are efficient at fats loss.

Intervals

Intervals, usually confused with HIIT, which we’ll talk about under, are a kind of anaerobic coaching. They include intervals of excessive depth adopted by intervals of relaxation.

In contrast to HIIT, interval coaching typically permits longer durations of restoration and generally even full restoration. This means the restoration interval is mostly longer than the work interval. 

As well as, intervals will usually be assigned a share of depth. For instance, 

• Run 1:00 @ 90% HR adopted by 2:00 of strolling
• Cycle 4:00 @ 85percentHR adopted by 4:00 or restoration at 60%

Technically, interval coaching does not practice your cardio system to the identical extent as it does your anaerobic system. Regardless, it nonetheless calls for your coronary heart and lungs and is a good addition.

One of the frequent types of interval training are sprint intervals. That is certainly one of, if not the most effective type of excessive depth coaching for total athleticism, pace and energy.

HIIT

HIIT stands for Excessive-Depth Interval Coaching and is in the end a subdivision of interval coaching. Whereas they embody work and restoration intervals, there are some vital variations;

• HIIT working intervals are all the time at maximal depth.
• Work intervals are typically 1:00 or shorter.
• Restoration intervals are both the identical size because the work interval or shorter.

Much like interval coaching, HIIT is extra of an anaerobic exercise than cardio, however there’s loads of crossover. Plus, enhancing your anaerobic system will end in an enchancment in your cardio system, and vice versa.

HIIT might be very demanding. Subsequently, novices ought to begin with a HIIT cardio program that is constructed with them in thoughts, like we have right here.

Intermittent

Intermittent cardio is mainly a method of cardio that includes a combination of steady-state and high-intensity effort.

The distinction from interval coaching is that you do not cease throughout intermittent coaching. Moderately, you could dash after which come again all the way down to a restoration depth, i.e., 50% HRmax. 

One other frequent distinction is that many sorts of intermittent coaching have durations of low depth and excessive depth that differ.

A great way to take into consideration that is the game of soccer—a chronic train consisting of low-intensity work interspersed with average and high-intensity intervals. 

This can apply to a method of working coaching often known as Fartlek. This unstructured type of working consists of working at numerous speeds relying on how the runner feels.

Low-Affect Cardio

You would possibly generally see one thing known as low-impact cardio. Low-impact cardio is a method of cardio that does not put extreme drive in your joints, notably your knees.

These are nice choices for anybody who’s;

• Liable to sore joints
• Chubby 
• Older trainees
• Anybody who desires to present their knees a break!

Now, many individuals can falsely assume that low influence means decrease depth. Whereas some varieties exist, akin to aquatic aerobics, there are various intense selections. This contains;

• Biking
• Elliptical 
• Skating

Machine-Primarily based

As we talked about above, you now have a plethora of machine-based cardio workouts from which you’ll be able to select. Some nice selections embody;

1. Treadmill—The treadmill is a basic cardio machine. Whereas it is generally spoken about negatively, i.e., “hours on the hamster wheel,” it is nice for a health club or house cardio exercise. One purpose we actually like it’s incline strolling. This is an excellent type of low-impact cardio that burns a ton of energy, provides your legs an excellent exercise, and actually challenges your cardio.

2. Spinning. Spinning courses are an effective way to kick your butt for 60 minutes, particularly for those who just like the trainer-led courses. In terms of type, it has a decrease talent requirement than working. Plus, exercising for longer durations is less complicated, that means extra energy are burned, and it’s an superior endurance session.

3. Stairclimber. The stairclimber is a hybrid of a cardio exercise and a killer leg session. Whereas it may be demanding whenever you first attempt it, it is an excellent choice for somebody in search of a bit of additional leg and glute exercise.

4. Rower. The rower is hard. It might really feel simple whenever you first bounce on it, however 5 minutes later, you understand it is a demanding full-body cardio exercise. Whereas you should use it anytime, it positively has an superior profit as a bit of cardio to make use of for those who’re coping with a leg or knee harm.

What Are The Greatest Sorts Of Cardio To Do At House?

This is the benefit of cardio: Many of the greatest workouts might be executed at house.

The obvious choice can be something within the household of working. We’re speaking about;

As we noticed above, working burns lots of energy, making it a free software for weight reduction at house.

As well as, many of the standard sorts of cardio would require a machine or recruitment. This contains;

• Spinning
• Stair Climber
• Rower

Subsequently, different types of cardio that you could possibly do this require no or minimal tools embody;

1. Bounce Rope—The basic boxer exercise, the bounce rope, is an superior selection for a house cardio exercise. Your largest hurdle can be enhancing your talent to the purpose you can bounce for a ample period of time. It may additionally require a big quantity of decrease leg energy and endurance. Nonetheless, that is only a objective to work for!

2. Kettlebell Swings—Kettlebell swings are one other powerful type of cardio train. On account of their nature, you are not going to be doing 60 minutes of kettlebell swings!

3. Body weight Circuit Coaching Or HIIT—Your third choice for a cardio exercise at house is body weight circuit coaching or HIIT. For instance, burpees burn a vital quantity of energy and might be carried out at house. Our different favourite cardio workouts at house are mountaineering and shadowboxing. Check out our kettlebell training system here!

All of those are likely to work effectively with HIIT fashion of coaching. Listed below are some fundamental HIIT/Interval protocols you should use for a quick, efficient cardio exercise at your property. Intervals are listed as work/restoration

• :20/:10 – Generally known as Tabata, this protocol could be very intense
• 1:00/1:00 – A 1:1 interval of 1:00 might be executed at a barely decrease depth
• :40/:20 – That is mainly Tabata however doubled. Nonetheless, the work interval will not be as intense. We discover this works effectively with workouts akin to kettlebell swings.
• :10/:50 – When the interval is shorter than the work, particularly this a lot, you are coaching at most pace.

On the identical time, you could possibly break your dancing sneakers to get your cardio coaching at house! Cardio health and dance courses, akin to Zumba, have been discovered to be efficient technique of low-impact train to assist improve calorie burn.⁸

Examples Of Cardio Exercises

Cardio does not should be sophisticated. Listed below are some examples of cardio exercises of various intensities you should use in your coaching. Additional, we’ll listing some fundamental directions to progress.

Additional, you should use any mode of cardio coaching utilizing the identical protocol; you simply want to change the specifics for it to make sense. For instance, as an alternative of working 5k, perhaps you will cycle 15k or 20k.

With that in thoughts, these are easy and efficient cardio protocols to make use of.

• Run 5k Or 10k – Improve your pace weekly or month-to-month
• Run 30 Or 60 Minutes – Try to extend your distance in a set period of time
• Zone 2 Regular State – Practice at round 60-70% for a set distance. This will range relying on the particular person’s capacity. Then, improve by 10% each week.
• Triathlon – Select 3 types of cardio train (i.e., run, cycle, swim, stairclimber, rower). Carry out every one for 15-Half-hour back-to-back. Improve distance or energy weekly or month-to-month.
• Blocks- Blocks are mainly intervals of longer length. For instance, practice at 60% for five minutes, then run at 80% for five minutes.
• Fartlek – Carry out a longer session (a minimum of Half-hour), however change depth all through the run relying on how you are feeling. 
• Intermittent Sprints- Practice at 60-70% depth for five minutes. Dash at 95% depth for 30s. Proceed.
• EMOM (Sort-Of) – Select a shorter distance that you simply’re acquainted with your time, then double it. For instance, you realize you may run 400m in 2:00 comparatively simply (75% effort). Subsequently, use 4:00 in your interval. Run 400m, and whenever you get again, relaxation till 4:00. Repeat. The extra rounds you do, the slower you will be, leaving you with much less relaxation. Proceed till you may’t full it by 4:00. You possibly can regulate the time to no matter you want.

Instance Week Of Cardio Exercises

This is what per week of assorted cardio would possibly seem like:

• Session 1 – 45min of regular state Zone 2
• Session 2 – 1:00/1:00 for 20 minutes
• Session 3 – quarter-hour of every: Incline treadmill/spinning/stair climber 
• Session 4 – Half-hour of intermittent coaching, relying on how you are feeling
• Improve strolling, particularly on days off. 

Ought to You Carry out Cardio Earlier than Power Coaching?

One frequent query individuals have is when they need to carry out cardio in the event that they’re performing energy coaching as effectively. Listed below are three issues to contemplate.

1. Should you can, carry out them in separate periods, i.e., an AM session and a PM session

2. If it’s good to carry out them collectively, it is typically suggested to do your energy coaching first

3. If you wish to change it up, you could possibly do cardio earlier than a energy exercise. Simply know it’s going to doubtless lower your efficiency. Nonetheless, theoretically, it may presumably assist enhance your total conditioning and muscular endurance. 

Get Your Cardio In!

If you wish to have extra vitality, stay longer, really feel higher and have the ability to have enjoyable with out getting out of breath, get your cardio in!

Cardio is life and we needs to be taking it extra critically somewhat than a easy castaway joke. It really will enhance nearly each a part of your well being and bodily efficiency.

And here is the nice half.

In terms of rising your common cardio well being, in addition to burning energy, it does not actually matter that a lot so long as you do it. There’s no rule that you should run, or you should cycle, or you should get on the stair climber. Discover the train(s) you love to do, after which;

• Use a number of periods all through the week
• When you can favor one, use a variety of intensities
• Purpose for no less than 90-150 minutes, relying on the depth
• Notice that these are the minimal ranges
• Ideally, use a couple of type of cardio
• Improve your common bodily exercise (i.e., strolling) as a lot as doable

References

1. Aaronson PI, Ward JPT, Connolly MJ. The Cardiovascular System at a Look. fifth ed. Wiley-Blackwell; 2020:2-3. https://www.wiley.com/en-us/The+Cardiovascular+System+at+a+Glance%2C+5th+Edition-p-9781119245780
2. CDC. Pointers and Really useful Methods. Bodily Exercise. Revealed April 10, 2024. https://www.cdc.gov/physical-activity/php/guidelines-recommendations/index.html
3. Nystoriak MA, Bhatnagar A. Cardiovascular Results and Advantages of Train. Entrance Cardiovasc Med. 2018;5:135. Revealed 2018 Sep 28. doi:10.3389/fcvm.2018.00135 https://pubmed.ncbi.nlm.nih.gov/30324108/
4. Clausen JSR, Marott JL, Holtermann A, Gyntelberg F, Jensen MT. Midlife Cardiorespiratory Health and the Lengthy-Time period Danger of Mortality: 46 Years of Comply with-Up. J Am Coll Cardiol. 2018;72(9):987-995. doi:10.1016/j.jacc.2018.06.045 https://pubmed.ncbi.nlm.nih.gov/30139444/
5. Wu T, Gao X, Chen M, van Dam RM. Lengthy-term effectiveness of diet-plus-exercise interventions vs. diet-only interventions for weight reduction: a meta-analysis. Obes Rev. 2009;10(3):313-323. doi:10.1111/j.1467-789X.2008.00547.x https://pubmed.ncbi.nlm.nih.gov/19175510/
6. De Feo P. Is high-intensity train higher than moderate-intensity train for weight reduction?. Nutr Metab Cardiovasc Dis. 2013;23(11):1037-1042. doi:10.1016/j.numecd.2013.06.002 https://pubmed.ncbi.nlm.nih.gov/24119988/
7. Inga E. Schjerve, Gjertrud A. Tyldum, Arnt E. Tjønna, Tomas Stølen, Jan P. Loennechen, Harald E. M. Hansen, Per M. Haram, Garreth Heinrich, Anja Bye, Sonia M. Najjar, Godfrey L. Smith, Stig A. Slørdahl, Ole J. Kemi, Ulrik Wisløff; Each cardio endurance and energy coaching programmes enhance cardiovascular well being in overweight adults. Clin Sci (Lond) 1 November 2008; 115 (9): 283–293. doi: https://doi.org/10.1042/CS20070332
8. Williford HN, Scharff-Olson M, Blessing DL. The physiological results of cardio dance. A overview. Sports activities Med. 1989;8(6):335-345. doi:10.2165/00007256-198908060-00003 https://pubmed.ncbi.nlm.nih.gov/2694281/