Cardiorespiratory exercises can be divided into a few basic types. High impact vs. low impact and moderate intensity vs. high intensity are the most common types. Light intensity exercises such as walking very slowly or pedaling with no resistance on an exercise bike at a slow speed doesn't really count as cardio because your breathing and heart rate don't increase enough for significant health benefits.
Low-Impact
Low-impact cardio exercise is generally described as activities in which both feet do not leave the ground. Low-impact aerobics classes, walking and using cardio equipment such as stair steppers, stationary cycles, elliptical trainers, gliders, treadmills and pedal exercisers are low-impact exercises. Swimming is an exception. It is considered no-impact even though your feet are both off the ground. Low-impact exercises improve your general fitness and assist with weight management without the high risk of joint injury due to excess stress on the joints.
High-Impact
High-impact exercises usually involving hopping or jumping. Jumping jacks, jumping rope and even step aerobics can be high-impact. If you step off an aerobic step and repeatedly hop or jump up and down between the floor or step, then it's a high-impact exercise. Sports can be high-impact as well. Soccer, basketball and football regularly involve jumping and leaping. For athletes or people interested in improving athletic performance, high-impact may be unavoidable, but it does come with an increased risk of injury to the joints, tendons and ligaments as well as strains, sprains and contusions.
Moderate Intensity
Moderate intensity exercises may be high- or low-impact. The determining factor is your ability to speak. If you can carry on a conversation but cannot sing an aria, then the activity you are doing is a moderate intensity cardio exercise. Power walking, biking, hiking, pushing a non-motorized lawn mower or doing water aerobics are examples of moderate intensity cardio exercises.
High Intensity
High intensity cardiorespiratory exercise, also called vigorous intensity, works your heart and lungs more than moderate intensity exercise, but should still remain within a safe range. Your maximum heart rate is 220 bpm minus your age in years. This number represents your ceiling for cardio exercise. Even when aiming for the higher end of the scale during high intensity exercise, do not exceed your max heart rate. High intensity exercises include sports, singles tennis, running, cycling hills and swimming laps. Many high-impact exercises are high intensity, but the true measure is your exertion. If you are able to say a few words but not a few sentences, the activity you are doing is high intensity.
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