Steady state cardio is a type of cardiovascular exercise that involves a continuous, steady effort at a fixed intensity, as opposed to interval cardio where you vary your energy output. Any aerobic activity that is sustained for an extended time at a fixed intensity qualifies as steady state cardio training. The steady state is achieved when the exerciser can provide enough oxygen to keep the aerobic energy system providing for most of the body’s energy needs, allowing them to continue exercising at that pace. The heart rate during steady state cardio is usually around 45 to 65 percent of the maximum heart rate, although this can be lower in beginners and higher in experienced endurance athletes.
Steady state cardio exercises help increase endurance, refresh your mindset, and help you lose weight. They also promote recovery, make you more efficient, and allow for variety in your training plan. Steady state cardio can be achieved with many types of activities, including walking, running, hiking, biking, and using cardio equipment in a gym.
If you are a beginner, it is recommended to start with 15 minutes of steady cardio and shoot for a target heart rate of lower than 55 percent of your maximum heart rate. Gradually increase the duration and intensity of your workout as you become more fit.
In summary, steady state cardio is a continuous, low to moderate intensity cardio workout that can be sustained for an extended period. It is a great way to increase endurance, refresh your mindset, and help you lose weight.
