Cardio time! Everybody’s favourite a part of coaching! Whereas there’s at all times been a little bit of a joke about doing cardio, ignoring this important a part of one’s health is undoubtedly not the most effective choice.
Whereas many individuals take a look at cardio merely as a technique to burn energy, which it does, cardio additionally delivers many different well being advantages. This text will break down every thing you must 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 seem to be a secular distinction, it is really fairly profound.
Why? Nicely, as a result of it clearly states its objective, which is to coach and enhance our cardiovascular system. Nonetheless, many individuals affiliate cardio with shedding weight. Whereas that is undoubtedly a advantage of constant cardio train, it is not (or no less than should not be) the primary motive to carry out cardio.
Regardless, our cardiovascular system is a community of organs that embrace;
- 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 can additionally enhance your cardiorespiratory system which is principally your lungs and airways along with your cardiovascular system.
As you’ll be able to see, it is fairly necessary to have a powerful cardiovascular system which is why you must 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 price 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 supply vitality however can generally particularly confer with cardio courses.
“Cardio” particularly implies that oxygen is required to provide 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, no less than when talking of conventional types similar to working and biking as they are cardio in nature.
Once we converse of the cardio metabolic system, it can confer with any kind of train that is low to reasonable depth that is longer than 4 minutes. Nonetheless, cardio train is normally carried out for no less than 20-Half-hour, with longer periods lasting 60 minutes or longer.
Cardio workout routines can embrace an array of workout routines similar to;
- Cardio dance
- Jogging
- Skating
Cardio Vs. Endurance
One other sort of health coaching that is used together with cardio is endurance coaching. These two are very comparable 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 protracted length. As such, endurance usually has a efficiency side along with requiring improvement to your muscular endurance.
Alternatively, “cardio” is coaching that is designed to extend your cardiovascular system i.e. get your coronary heart price up.
Clearly there is a ton of overlap however any distinction is not going to make a large distinction for most of the people.
What Is Zone Cardio?
One factor we must always outline is, when does exercise grow to be cardio? For instance, you might have most likely heard that “strolling is not cardio“.
We predict it is extra nuanced than that, because it depends upon how briskly you are strolling, however sooner or later there’s a threshold.
It is arduous to discover a set coronary heart price that determines when cardio turns into cardio, however we are able to take a look at the 5 zones of cardio. These are outlined by the p.c of your coronary heart price max and are used as a way to assign depth for endurance coaching.
For instance;
- Prepare Zone 2 on Monday
- Prepare Zone 4 on Wednesday
- Spend ¾ of your exercise in Zone 3 and ¼ in Zone 4 or 5
With that stated, these are the zones you at all times 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 might 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%, then you definately’re actually pushing your physique.
How A lot Cardio Ought to You Carry out?
One of the crucial widespread 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 similar to;
- Why are you performing cardio?
- Are you engaged in different sorts of bodily exercise?
- What sort of cardio will you carry out?
Somebody who performs cardio for common health and is engaged in a major quantity of different bodily exercise could have a really completely different quantity than somebody who lives a sedentary life and must shed pounds.
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 reasonable train weekly OR,
- 90 minutes of vigorous train
They do not particularly outline what “vigorous” or “reasonable” train means by way of depth. Nonetheless, there are some examples of train;
- Average train (Strolling briskly, taking part in tennis, yard work)
- Vigorous train ( Operating, jogging, biking)
As you’ll be able to see, after we say “cardio,” we’re actually speaking in regards to the “vigorous train“ part. Due to this fact, the minimal needs to be 90 minutes, ideally unfold all through the week.
Additional, unfold your cardio coaching all through the week. For instance, quite than do 90 minutes in a single session, do 30-minute periods all through the week.
Our final piece of recommendation could be to incorporate;
- Not less than 1 session of high-intensity cardio
- Not less than 1 session of moderate-intensity
People will possible lean in direction of one kind over the opposite; that is not an issue. Nonetheless, each types are going to profit you so together with each is your greatest guess.
Advantages Of Cardio
As talked about, many folks view cardio merely as a way to burn energy. This undoubtedly happens, however it’s not the first motive you do cardio.
The first profit you will acquire from together with constant cardio in your program are the assorted well being enhancements. These include³:
- Enhance Coronary heart Well being. Constant cardio can have a large impact in your coronary heart. The center is a muscle that must be educated, and that is finished with cardio.
- Improves Numerous Well being Markers. Common cardio improves a plethora of well being markers. This contains decreasing ldl cholesterol, lowering coronary heart price, lowering blood strain, and optimizing hormones.
- Improves Glucose Metabolism. One other necessary well being marker you will enhance with constant cardio exercises might be glucose metabolism. This usually reveals improved insulin sensitivity, that means your physique will uptake circulating glucose, protecting ranges low.
- Decreases Mortality and Threat Of Illness. One of the crucial enticing advantages of normal cardio is that it decreases your general threat of mortality.
- Lower Time To Get better (Throughout Train). Even in case you hate cardio, it’s best to get entangled as it may possibly lower your restoration time throughout train, similar to between units. This is probably going because of its enhancing ATP manufacturing in your cardio metabolic system.
- Enhance Efficiency. A greater cardiovascular system is clearly going to enhance your general efficiency. You’ve got heard the jokes about large bodybuilders being “muscle-bound,“ however they gasp when speaking.
Most significantly, analysis has discovered a major relationship between VO2max and mortality.⁴ VO2max is principally essentially the most correct measurement of 1’s cardio well being – it measures how a lot oxygen you’ll be able to uptake and make the most of. Guaranteeing you keep lively all through your life is one of the best ways to maximise this well being marker.
Can Cardio Assist Lose Weight?
Above, we talked about that the first advantage of cardio is enhancing your well being. Nonetheless, we need to reiterate that it is nonetheless an efficient instrument for aiding with weight reduction.
Its main mechanism is just growing the quantity of bodily exercise and energy burned. On this sense, the most effective type of cardio for fats loss is no matter you take pleasure in and may constantly carry out long-term.
Take into account that weight reduction will at all times come from controlling your energy. Pairing that with a type of cardio train that permits you to enhance your bodily exercise on a relentless foundation is the important thing to sustainable weight reduction and long-term weight upkeep.
Analysis has proven that weight-reduction plan + train intervention is the most effective plan for long-term weight management.⁵
What Sort Of Cardio Burns The Most Energy?
That is the large query!
Once more, the reply will rely upon a number of variables, similar to;
- What’s Your Present Health Degree?
- Are You Attempting To Burn Energy In a Restricted Time Or Burn As A lot As Potential?
- Do you might have the talents or correct kind for “X Train”?
As you see, it is not a simple reply. instance, which we mentioned briefly above, is HIIT and interval coaching.
These are nice instruments for weight reduction. Nonetheless, they require a major quantity of health to be capable of carry out at a adequate depth.⁶ Additional, they are often mentally difficult and a brand new lifter may be postpone.
Nonetheless, we can provide you some concepts. Listed here are the approximate quantity of energy a 180 lb individual burns doing 1 hour of the next cardio workout routines;
- Operating (10mph) – 1,320 energy
- Biking (Racing) – 990 energy
- Operating (6mph) – 825 energy
- Biking (12-13mph) 660 energy
- Soar 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’ll be able to run 10mph for 60 minutes, a 6-minute mile tempo.
In actuality, most individuals who run for an hour might 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 take care of increased ranges of depth for longer durations, so it may be the most effective cardio to burn energy for many individuals.
With that stated, you can take a look at our upcoming article, the place we break this down additional!
In the event you’re all for actual numbers, we extremely advocate utilizing this ACE activity calculator to calculate how particular workout routines have an effect on your physique.
What’s The Greatest Type 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 stomach fats.
Your preliminary response may be to say it is no matter burns essentially the most energy, as we have simply mentioned. This makes excellent 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 adequate 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 typically all through the week
- It must be attention-grabbing sufficient so you are able to do it in the long run.
For instance, let’s take a look at two eventualities.
Situation 1- You probably did kick-ass and burn 900 energy in an hour of working. Nonetheless, you may solely do it 3 occasions per week at this depth. This comes out to 385 energy a day.
Situation 2—You’re taking up biking at reasonable 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 day by day!
Situation 1 could also be higher for somebody who would not need to do cardio 5 days per week. Alternatively, situation 2 may be higher for somebody who likes coaching and is extra involved with complete energy.
Additionally, you’ll be able to’t overlook strolling! You’ll have heard us speak about growing common exercise along with your steps, as it has been proven to be an efficient technique of shedding weight long-term. One motive is that it is simpler to stick to on a constant foundation.
Contemplating all that, any type of cardio that permits you to enhance your bodily exercise constantly in the long term might be superior.
We’ll have a complete article devoted to this, so make sure to test that out quickly!
Sorts Of Cardio
So, let’s now talk about the sorts of cardio. The phrase “cardio“ will get thrown round rather a lot, however it may possibly imply very various things to completely different folks.
Cardio Vs. Anaerobic
Cardio and anaerobic are principally the 2 primary subdivisions of coaching.
- Cardio Coaching refers to coaching that depends in your cardio metabolic programs, implying reasonable and low-intensity coaching. Cardio implies that your physique requires oxygen to take care of vitality manufacturing to help the coaching. This contains typical cardio coaching similar to working/jogging or biking.
- Anaerobic Coaching refers to high-intensity coaching that depends in your anaerobic metabolic programs to produce vitality. This contains coaching similar to weight lifting or sprints, which require maximal effort for brief bursts of length.
Historically, “cardio“ has been thought-about interchangeable with cardio train – reasonable 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 does not imply that anaerobic train will not contribute to cardio coaching or even its advantages. The truth is, even energy coaching has been discovered to enhance the cardiovascular well being of some populations.⁷
Let’s bear in mind what “cardiovascular“ refers to – the center and blood vessels. Due to this fact, anaerobic coaching continues to be inserting an unlimited demand on this technique which can assist clarify why you see cardiovascular enhancements with weightlifting.
We do not consider that extended cardio coaching will be swapped for squats. Nonetheless, we’ll embrace some anaerobic coaching types under.
Regular-State
Steady-state cardio training is the standard sort of cardio exercise wherein an individual performs a mode of train repeatedly at a low to reasonable depth. This can realistically apply to any mode of coaching.
Nonetheless, it is usually utilized to endurance types of coaching similar to;
Additional, it may also be utilized to machine coaching modes, such because the treadmill.
On the subject of fats loss, many folks mistakenly consider that steady-state is not good for fats loss, no less than when in comparison with HIIT. This is not true and analysis reveals that each are efficient at fats loss.
Intervals
Intervals, typically 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 usually 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 typically 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 would not prepare 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 superb addition.
One of the crucial widespread types of interval training are sprint intervals. That is one in every of, if not the most effective type of excessive depth coaching for general athleticism, velocity and energy.
HIIT
HIIT stands for Excessive-Depth Interval Coaching and is in the end a subdivision of interval coaching. Whereas they embrace work and restoration intervals, there are some necessary variations;
- HIIT working intervals are at all times at maximal depth.
- Work intervals are usually 1:00 or shorter.
- Restoration intervals are both the identical size because the work interval or shorter.
Just 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 will be very demanding. Due to this fact, newbies ought to begin with a HIIT cardio program that is constructed with them in thoughts, like we have right here.
Intermittent
Intermittent cardio is principally a method of cardio that includes a mix of steady-state and high-intensity effort.
The distinction from interval coaching is that you do not cease throughout intermittent coaching. Somewhat, chances are you’ll dash after which come again right down to a restoration depth, i.e., 50% HRmax.
One other widespread 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 protracted train consisting of low-intensity work interspersed with reasonable 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-Impression 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 pressure in your joints, significantly your knees.
These are nice choices for anybody who’s;
- Liable to sore joints
- Chubby
- Older trainees
- Anybody who desires to offer their knees a break!
Now, many individuals can falsely assume that low influence means decrease depth. Whereas some types exist, similar to aquatic aerobics, there are lots of intense selections. This contains;
- Biking
- Elliptical
- Skating
Machine-Primarily based
As we talked about above, you now have a plethora of machine-based cardio workout routines from which you’ll be able to select. Some nice selections embrace;
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 gymnasium or dwelling cardio exercise. One motive we actually like it’s incline strolling. This is an important type of low-impact cardio that burns a ton of energy, provides your legs an important exercise, and actually challenges your cardio.
2. Spinning. Spinning courses are a good way to kick your butt for 60 minutes, particularly in case you just like the trainer-led courses. On the subject of kind, it has a decrease talent requirement than working. Plus, exercising for longer durations is simpler, 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 once you first strive it, it is an important choice for somebody searching for a bit further leg and glute exercise.
4. Rower. The rower is hard. It might really feel straightforward once you first soar on it, however 5 minutes later, you understand it is a demanding full-body cardio exercise. Whereas you need to use it anytime, it undoubtedly has an superior profit as a chunk of cardio to make use of in case you’re coping with a leg or knee harm.
What Are The Greatest Sorts Of Cardio To Do At House?
This is the advantage of cardio: Many of the greatest workout routines will be finished at dwelling.
The obvious choice might be something within the household of working. We’re speaking about;
As we noticed above, working burns loads of energy, making it a free instrument for weight reduction at dwelling.
As well as, many of the standard sorts of cardio would require a machine or recruitment. This contains;
- Spinning
- Stair Climber
- Rower
Due to this fact, different types of cardio that you may do this require no or minimal gear embrace;
1. Soar Rope—The basic boxer exercise, the soar rope, is an superior alternative for a house cardio exercise. Your greatest hurdle might be enhancing your talent to the purpose that you may soar for a adequate period of time. It may well additionally require a major quantity of decrease leg energy and endurance. Nonetheless, that is only a aim to work for!
2. Kettlebell Swings—Kettlebell swings are one other robust type of cardio train. As a result 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 important quantity of energy and will be carried out at dwelling. Our different favourite cardio workout routines at dwelling are mountaineering and shadowboxing. Check out our kettlebell training system here!
All of those are inclined to work effectively with HIIT type of coaching. Listed here are some primary HIIT/Interval protocols you need to use for a quick, efficient cardio exercise at your own home. Intervals are listed as work/restoration
- :20/:10 – Often known as Tabata, this protocol could be very intense
- 1:00/1:00 – A 1:1 interval of 1:00 will be finished at a barely decrease depth
- :40/:20 – That is principally Tabata however doubled. Nonetheless, the work interval will not be as intense. We discover this works effectively with workout routines similar to kettlebell swings.
- :10/:50 – When the interval is shorter than the work, particularly this a lot, you are coaching at most velocity.
On the identical time, you may break your dancing footwear to get your cardio coaching at dwelling! Cardio health and dance courses, similar to Zumba, have been discovered to be efficient technique of low-impact train to assist enhance calorie burn.⁸
Examples Of Cardio Exercises
Cardio would not should be sophisticated. Listed here are some examples of cardio exercises of various intensities you need to use in your coaching. Additional, we’ll checklist some primary directions to progress.
Additional, you need to 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 a substitute 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 velocity 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 – Prepare at round 60-70% for a set distance. This will differ relying on the individual’s capability. Then, enhance 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 principally intervals of longer length. For instance, prepare at 60% for five minutes, then run at 80% for five minutes.
- Fartlek – Carry out a longer session (no less than Half-hour), however change depth all through the run relying on how you are feeling.
- Intermittent Sprints- Prepare at 60-70% depth for five minutes. Dash at 95% depth for 30s. Proceed.
- EMOM (Type-Of) – Select a shorter distance that you just’re conversant in your time, then double it. For instance, you recognize you’ll be able to run 400m in 2:00 comparatively simply (75% effort). Due to this fact, use 4:00 to your interval. Run 400m, and once 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’ll be able to’t full it by 4:00. You may modify the time to no matter you want.
Instance Week Of Cardio Exercises
This is what per week of assorted cardio would possibly appear 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 Energy Coaching?
One widespread query folks have is when they need to carry out cardio in the event that they’re performing energy coaching as effectively. Listed here are three issues to contemplate.
1. In the event you can, carry out them in separate periods, i.e., an AM session and a PM session
2. If you must carry out them collectively, it is usually suggested to do your energy coaching first
3. If you wish to swap it up, you may do cardio earlier than a energy exercise. Simply know it can possible lower your efficiency. Nonetheless, theoretically, it may probably assist enhance your general conditioning and muscular endurance.
Get Your Cardio In!
If you wish to have extra vitality, dwell longer, really feel higher and be capable of have enjoyable with out getting out of breath, get your cardio in!
Cardio is life and we needs to be taking it extra critically quite than a easy castaway joke. It actually will enhance nearly each a part of your well being and bodily efficiency.
And here is the great half.
On the subject of growing your common cardio well being, in addition to burning energy, it would not actually matter that a lot so long as you do it. There’s no rule that you will need to run, or you will need to cycle, or you will need to get on the stair climber. Discover the train(s) you love to do, after which;
- Use a number of periods all through the week
- Whilst you can favor one, use a variety of intensities
- Goal 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
- 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
- CDC. Pointers and Advisable Methods. Bodily Exercise. Printed April 10, 2024. https://www.cdc.gov/physical-activity/php/guidelines-recommendations/index.html
- Nystoriak MA, Bhatnagar A. Cardiovascular Results and Advantages of Train. Entrance Cardiovasc Med. 2018;5:135. Printed 2018 Sep 28. doi:10.3389/fcvm.2018.00135 https://pubmed.ncbi.nlm.nih.gov/30324108/
- Clausen JSR, Marott JL, Holtermann A, Gyntelberg F, Jensen MT. Midlife Cardiorespiratory Health and the Lengthy-Time period Threat 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/
- 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/
- 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/
- 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
- 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/
