Typically 40-60% Max HR over at least 40 minutes.
You should be able to speak comfortably.
Ideal for new people to fitness and cardiovascular training.
Least demanding of the methods.
2. Medium Intensity, Medium Duration Cardio
HR typically at 70% of max HR
Typically between 20-40 mins
Characterized by heavy breathing.
3. High Intensity, Short Duration Cardio
HR around 80-85% of max HR.
85% is generally thought of as anaerobic threshold.
Typically between 5-20 mins.
4. Aerobic Interval Training
Alternate between high intensity of anerobic work with low intensity work.
eg 3mins fast running then 1 minute of slower running and repeat 4 times.
5. Anaerobic Interval Training
Like aerobic interval training except the hard periods are typically at 85-100% of max HR. Tabata training is an example of anaerobic interval training.
6. Fartlek Training
Translated from Swedish, this means speed play.
Here you use 1,2 and 3 all in one session. For example run for 10 mins, sprint for 30 seconds, walk for 2 minutes, run for 2 minutes, jog for 5 minutes and sprint for 30 seconds.