You've probably heard that cardio is good for you. Cardiovascular training (in its simplest terms) is anything that challenges your heart and lungs. Any movement that brings your heart rate above baseline level and increases your body’s demand for oxygen qualifies as cardio. Typically (but not always), cardio involves movement that is repetitive and ranges in intensity from mild to moderate to high. Walking can be cardio. So can jogging, dancing, jumping rope, and biking. But cardio doesn’t always require gym clothes or machinery. You can do cardio by walking up and down the stairs in your office or walking around the grocery store!
What’s in it for me?
Cardio training’s benefits are legit! Improved lung respiration and lung function, increased cardiovascular function (the heart pumps more blood with less squeeze), improved circulation, and increased total red blood cells. This all sounds great, right? But wait, there’s more!
This is starting to sound like a commercial…
Cardio also helps reduce the risk of heart disease, diabetes, reduce blood pressure as well as aid in weight loss and management. There are also serious mental health benefits to cardio. Improved cognitive function, sleep, and mood reduced stress & anxiety, plus a reduced risk of depression.
I think the question now becomes: Why shouldn’t I do cardio?
You should
Period.
What are the different types of cardio?
You can break it down by the specific type of exercise—for example, swimming, running, bodyweight exercises, and so on—but it’s probably more helpful to think of it in terms of intensity level.
Low to moderate cardio is any type of movement that elevates your heart rate to between 50 to 75 percent of your max heart rate, and high-intensity cardio is anything that brings you to 75 percent and above your max heart rate. (Calculate your max heart rate by subtracting your age from 220.) Although lower-intensity cardio burns fat less efficiently than high-intensity, the fat burn from low-intensity cardio is more direct. This type of workout is generally low impact so that it can be easier on your joints
On the other hand, high-intensity cardio is great for overall weight loss and changing your body composition. This is because you burn more calories in a shorter amount of time and are more likely to increase your metabolism (through an increase in lean muscle).
Another plus: if your workout is weight-bearing. This can increase bone density and lower your risk of developing osteoporosis later in life.
How much cardio should I do?
For vigorous activity (i.e high intensity): 75 minutes per week
For low to moderate intensity: 150 minutes per week
Best type for me?
Step 1: Find what you enjoy!
Do you hate to sprint? Dont. Find what you like to do and stick to it!
Step 2: Start slow
Cardio is more of a marathon than a sprint (ha… get it?). You have to start slow and learn to enjoy it. Although 150 minutes is recommended, you do not have to start there. Begin with 50 minutes, 20 minutes, or whatever you can do to get started! Pushing too hard too soon can also cause poor form or injury just to reach an arbitrary number. The rule is: to start slow, stay consistent, and build from there.
Step 3: Keep it interesting
The more variety the better. If you have asymmetries in the body, repetitive movement will create more imbalances. That’s why it’s important to do multiple types of cardio at varying intensities. If you’re just beginning a cardio routine, you’ll likely feel fatigued and perhaps a bit sore at first. That’s perfectly normal. But it’s not normal to feel sore for more than two to three days or to feel an isolated soreness in your joints, ligaments, or tendons. These are red flags that indicate you likely pushed yourself too hard and you should back off accordingly and see a doctor if you suspect an injury.
The Bottom Line
With its impressively long list of physical and mental health benefits, cardio should play a role—a significant role—in your exercise routine. Unless you have certain injuries and/or other prohibiting health conditions, you should mix it up with varying types of cardio at varying intensities to reap the benefits that cardio workouts offer. The best part: You don’t need tons of time, space, equipment, or expertise to get a quality cardio workout—you just need a positive attitude and a willingness to get a little (or a lot) sweaty.
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