Steady-state cardio is a type of cardiovascular training that involves exercising at a consistent speed and level of intensity for the entire workout. This type of cardio workout is continuous and steady, as opposed to interval cardio where you vary your energy output. Steady-state cardio typically involves exercising at a moderate intensity level for a longer period of time, such as running or cycling at a steady pace for 30 minutes to an hour. This type of cardio is great for developing aerobic fitness levels, increasing cardiovascular endurance, and improving overall functional fitness.
Here are some examples of exercises that are good for steady state cardio workouts:
- Running or jogging, either outside or on a treadmill
- Walking at a brisk pace, either outside or on a treadmill
- Cycling, either outdoors or on a stationary bike
- Swimming
- Rowing
- Hiking
- Using an elliptical machine/cross-trainer
- Stair stepping
- Ski-Erg
Remember that the goal of steady state cardio is to maintain a consistent effort level for an extended period of time. To determine the appropriate intensity for your steady state cardio workout, you can calculate your heart rate reserve (HRR).
Heart rate reserve (HRR) is calculated by subtracting your resting heart rate (RHR) from your maximum heart rate (MHR). Your MHR can be estimated by subtracting your age from 220.
For example, if you are 30 years old, your estimated MHR would be 190 (220-30=190). Your RHR can be measured by taking your pulse first thing in the morning. Once you have both values, you can subtract your RHR from your MHR to calculate your HRR.
The formula for calculating HRR is: HRR = HR (max) – HR (rest) [2]. For example, if your MHR is 190 and your RHR is 60, your HRR would be 130 (190-60=130).