Recreational cardio training follwos the intend to increase the individual aerobic capacity, loose weight by burning body fat, spend some time outside or is done as a social affiliation activity as you´re working out with a training partner or in a gym. If the main target is loosing weight, any kind of "performance thinking" has to be turned off either way.

Performance-oriented cardio training is about becoming faster, increasing the threshold of pain, improving all cardiovascular functions to a high level to finally be competitive.

For most people a moderate recreational endurance training is the perfect way to improve their fitness level without taking the risk of overtraining.

There are three basic methods of cardio training:

Each of these methods is defined by the following specific attributes and their physiological effects:

The continuous method is defined by various intensitiy levels below the anaerobic threshold over a longer period of time, normally more than 30 minutes. That´s why it is the most common way of health and fitness related training, but also suits athletes in the beginning of their training season. The results here are an optimized physical health, an improved glucose and fat metabolism and therefore fat loss and a better cardiovascular and respiration activity.

The interval method makes up a training around the anaerobic threshold. Depending on the intensity level, wich is increased with every interval, your heart rate is either below or above it. The resting time will only allow an about 2/3 regeneration, wich increases the training effect. The alternation of rest and training mostly keeps the body from beeing overtrained and overstressed.
This method is often used during aerobic-classes. It helps to increase the anearobic threshold and to push the endurance to a higher level.

The repetition method is a based on 2-4 high impact training intervals, each one followed by a complete rest of 1-20 minutes or even longer. This method doesn´t play a mentionable role in basic endurance training and should only be applied by experienced athletes to improve their speed or speed endurance.