Cardio is a term used to refer to any kind of exercise that gets your heart rate up and keeps it there.
Cardio is often associated with aerobic activities like running, cycling and swimming but it can also include resistance training, dancing or circuit training for example.
| Takeaways |
|---|
| Cardiovascular exercise is a crucial component of overall health and fitness. |
| It can help improve heart health, lower the risk of chronic disease, and improve mood and energy levels. |
| There are many types of cardiovascular exercise to choose from, including running, cycling, swimming, and high-intensity interval training. |
| Experts recommend doing at least 150 minutes of moderate-intensity cardiovascular exercise, or 75 minutes of vigorous-intensity exercise, per week. |
| As with any exercise program, it’s important to talk to your doctor before starting a new cardio routine, particularly if you have any underlying health conditions. |
What Is Cardio?
Cardio is a broad term that encompasses any exercise that gets your heart rate up. It’s often used interchangeably with aerobic exercise, which means “with oxygen.”
Cardio helps you burn calories, lower stress levels and improve your health overall. Cardio can be done at home or in the gym, alone or with a friend (or strangers). There are lots of different cardio routines to choose from!
Bicycling is a fun and effective way to improve your cardiovascular health. Whether you’re commuting, exploring new routes, or racing, there are many benefits to getting on two wheels. Learn more about how cycling can benefit your fitness routine on our page about cycling for fitness.
How To Get Started With Cardio
When you’re just beginning a cardio routine, it’s best to choose a low-impact activity (see below) and start off with only 10 minutes at a time.
This will help your body get used to the exercise and reduce any risk of injury. You can gradually increase the length of your workouts if you feel like it.
Try different activities until you find something that works for you: maybe it’s walking around the neighborhood or swimming laps at the pool whatever makes your heart race in a good way and gets those endorphins flowing!
If one type of cardio doesn’t appeal to you, there are plenty more out there; we’ve got an entire section on this site dedicated just to helping people find new ways they might enjoy getting active.
Getting Started with Cardio: A Simple Guide
| Step | Description |
|---|---|
| 1. | Consult with your physician. Before beginning any new exercise program, it’s important to discuss your health and fitness goals with a qualified healthcare professional. |
| 2. | Set achievable goals. Start with small, achievable goals to help you build confidence and stay motivated. This might mean walking for 10 minutes a day or cycling for 5 minutes at a time. |
| 3. | Choose an activity you enjoy. Cardiovascular exercise can take many forms, from jogging to dancing to swimming. Choose an activity that you enjoy and that fits your schedule and abilities. |
| 4. | Start slowly and build gradually. Avoid the temptation to jump in too quickly or to push yourself too hard. Start slowly and gradually build up the length and intensity of your workouts. |
| 5. | Mix it up. To prevent boredom and reduce the risk of injury, switch up your cardio routine by trying new activities, varying your intensity, and incorporating different types of training (like interval training or hill repeats). |
| 6. | Monitor your progress. Keep track of your progress over time to help you stay motivated and see how far you’ve come. Consider using a fitness tracker or journal to record your workouts, goals, and achievements. |
Benefits Of A Regular Cardio Routine
Cardio benefits are wide-ranging and worth embracing. Regular cardio can help you sleep better at night, boost your energy levels throughout the day, maintain a healthy weight, improve your mood and reduce stress.
It also increases blood flow throughout the body and may help with sexual function for men (though it’s not recommended as a form of birth control).
Swimming is one of the best low-impact cardiovascular workouts you can do. It’s gentle on your joints, but still provides a full-body cardiovascular workout that can burn calories and improve your fitness. Find out more about why it’s the perfect workout for many people on our page about swimming for cardio.
What Are Some Examples Of Cardio Exercises?
You can get your heart pumping in a variety of ways. Some examples include:
- Running
- Walking
- Bicycling
- Swimming
- Elliptical machine
- Treadmill or stair climber
How Much Cardio Should I Do?
Cardio is an important part of a healthy, fit lifestyle. It can help reduce your risk for heart disease and certain types of cancer, increase your stamina and endurance and improve your mood. But how much cardio should you do? The answer depends on your fitness level and desired results.
If you’re just starting out with exercise or have a low level of fitness, it’s best to start with a lower-intensity workout such as walking at 3–4 miles per hour (mph) or jogging at 4–5 mph.
As you become more fit through regular exercise, gradually increase the speed and intensity until you reach 6 mph for jogging or 8 mph for running on flat terrain (climbing hills will slow these speeds).
If you are already physically active but want to lose weight, try increasing the amount of time spent in higher-intensity exercises such as jogging at 7–8 mph or running at 9–10 mph over long distances (elevation changes will slow these speeds).
Setting Attainable Goals For Your Fitness Routine
When setting goals for your fitness routine, it’s important to keep them specific and measurable. A goal such as “I want to be in better shape” can be difficult to measure. A better way of thinking about this might be: “I want to lose 10 pounds by [date].”
Fitness goals should also be realistic and attainable. If you’re currently overweight or out of shape, don’t expect yourself to run a marathon in the next few months that would not be realistic!
Instead, set a more reasonable goal like running half-a-mile without stopping or completing one circuit on the elliptical every day for three weeks straight.
You should also set time-bound goals so that they’re not open ended; otherwise you’ll never reach them! For example, “I want to finish my first 5K this summer” is much more concrete than “I want to complete an exercise regimen sometime soon.”
Are you looking for an intense cardiovascular workout that will test your limits? High-intensity interval training, or HIIT, is one of the best options out there. It can help you get in shape quickly, burn fat, and improve your cardiovascular health. Learn more about HIIT and how to incorporate it into your fitness routine on our page about HIIT
What Are Some Common Mistakes People Make When It Comes To Cardio?
There are a few mistakes people make when it comes to cardio exercise. Here are some of the most common:
Not drinking enough water. Water helps you stay hydrated and releases toxins from your body, so be sure not to skimp on this one!
Not stretching before and after your workout. Stretching is a great way for your muscles to prepare for the exertion they’re about to go through, and also keeps them loose and flexible once you’re done exercising.
Not eating enough protein. Protein helps build muscle mass, which helps boost metabolism so you burn more calories throughout the day.
It can also help prevent injuries during workouts or sports activities by providing extra support for weak joints or muscles that might otherwise get injured as a result of too much stress placed upon them by strenuous activity .
Common Cardio Mistakes: How to Avoid Them
| Mistake | Description | How to Avoid |
|---|---|---|
| Overtraining | Overtraining is a common mistake that can lead to injury, burnout, and a plateau in results. Make sure to give your body time to rest and recover between workouts, and vary the intensity and length of your workouts. | Listen to your body, and follow a structured training plan that prioritizes rest and recovery over pushing yourself to the brink. |
| Choosing the wrong activity | Choosing an activity that doesn’t fit your goals, abilities, or interests can make it difficult to stick with your cardio routine. | Experiment with different types of activities, and choose an activity that you enjoy and that aligns with your fitness goals. |
| Underestimating the importance of warm-up and cool-down | Skipping warm-up and cool-down can increase the risk of injury, set you up for a sub-par workout, and leave you feeling sore and fatigued. | Make sure to warm up for at least 5-10 minutes before starting your cardio routine, and cool down with stretching and mobility work after your workout. |
| Not tracking progress | Failing to track your progress over time can make it difficult to see how far you’ve come, set new goals, and stay motivated. | Keep a workout journal or use a fitness app to help you monitor your progress over time, and set achievable yet challenging goals for yourself. |
| Poor form | Poor form can put unnecessary strain on your joints and muscles, reducing the effectiveness of your workout and increasing the risk of injury. | Focus on maintaining good posture and body mechanics during your workouts, and consider working with a coach or personal trainer to ensure proper form. |
How Can I Engage In Cardio When I Don’t Feel Great?
If you’re feeling a bit under the weather, there are still plenty of ways to get your heart pumping. But it’s important to listen to your body and not push yourself too hard—too much exertion can put unnecessary stress on the body, which might make things worse than they were before.
In addition to getting a good night’s sleep (and maybe drinking some tea), try doing some light stretching before your workout.
Get into positions that loosen up stiff joints: bend forward from the waist, reach over one shoulder with both arms, twist side-to-side at the waist. These exercises will help loosen up any tight areas in your back or shoulders so that you don’t strain yourself during exercise.
You should also avoid overdoing it if possible if you feel like you might be pushing yourself too far or working harder than usual, stop immediately and take a break! It’s always better to be safe than sorry when engaging in physical activity; better safe than sorry indeed!
Cardiovascular exercise is essential for overall health and wellbeing. It can help you lower your risk of chronic disease, improve your mood, and increase your energy levels. Check out our page on why cardio is essential to learn more about the benefits of cardiovascular exercise and how to incorporate it into your fitness routine
How Can I Track My Exercise Progress?
If you want to track your progress, there are many ways to do so. You can use an app or fitness tracker, or simply write down how many minutes you worked out for each day. If writing isn’t your thing, try asking a friend to keep track for you.
Or better yet: set up a mirror in front of the place where you exercise and time yourself as if it were anyone else’s workout session you’ll know exactly when to push yourself harder!
Should I Be Lifting Weights Too, Or Can I Just Do Cardio?
Lifting weights is a great way to tone and strengthen your body. You can do cardio and weights together, or just one or the other.
Cardio is good for burning fat and boosting your metabolism, while weightlifting helps build muscle, improve posture, and increase endurance. It’s really up to you which route you want to go.
How Do I Fit Cardio Into My Busy Schedule?
It may seem like finding time to add exercise into your existing schedule is impossible. But if you think of it as a priority and make the decision to incorporate it into your daily routine, you’ll find that there are plenty of ways to fit in cardio (and strength training).
Schedule it in your day: The most straightforward way to build in cardio is by simply scheduling time for it. If you’re someone who likes using an app or planner, set aside time for active pursuits every day.
For example, I have “cardio” scheduled on my calendar from 4 p.m.-5 p.m., Monday through Friday that’s when I go running or attend my weekly Zumba class at our local gym!
If you don’t like using technology for this purpose, write down when and where you’ll do cardio on a calendar or piece of paper so that there’s no question about what will happen after school or work every day!
Find time: It may take some experimentation with different locations and times before things feel right for YOU; but if you keep at it long enough (and stick with consistent choices), eventually something will click and become part of your daily routine just like brushing teeth or taking out the trash.”
My Workout Routine Doesn’t Seem To Be Working, What Do I Do?
If you’re working out but aren’t seeing any progress, there are a few things to consider. First and foremost: are you doing too much cardio?
If so, consider scaling back on the amount of time spent running or biking and swapping it out for strength training activities like lifting weights.
You can also try alternating between days where your focus is more on endurance-based exercises (like running) versus days when your focus is more strength-based (like weightlifting).
Another possible cause of no progress could be that you need to increase the level of intensity in order to push yourself further. The best way to do this is by increasing either the duration or frequency of your workout over time.
For example, if you’re currently only doing 30 minutes of exercise five times per week as opposed to 45 minutes six times per week it’s possible that adding one additional session would be enough for your body’s hormones and muscles to notice a difference in how well they perform during workouts; if not then maybe try adding two weeks instead!
Just remember: It’s important not only for physical health but also mental wellbeing as well as socialization as well; make sure whatever program/schedule works best for you balances all three aspects equally well.”
Running is a popular cardiovascular exercise that is accessible to people of all fitness levels. If you’re new to running, it can be difficult to know where to start. Our page on running for beginners provides tips and advice on how to get started, as well as information on how to avoid injury and maximize your results
Conclusion
Remember that it’s okay if your first few workouts don’t go as well. Be patient with yourself and keep at it!
If you’re not sure where to start, try picking up one of our books–they’re full of easy-to-follow instructions and helpful tips along the way.
You can also check out our other articles on fitness and exercise to learn more about getting fit in general (and maybe even find some inspiration).
Further Reading
For more information on cardiovascular exercise and heart health, check out the following resources:
UT Southwestern Medical Center: Heart Cardio Workouts: UT Southwestern provides tips and advice on cardiovascular workouts that can help improve heart health.
NIH: Exercise and Cardiovascular Health: A study published by the National Institutes of Health that explores the relationship between exercise and cardiovascular health.
Johns Hopkins Medicine: 3 Kinds of Exercise That Boost Heart Health: Johns Hopkins Medicine provides information on three types of exercise that are particularly effective at improving heart health.
FAQs
What is cardiovascular exercise?
Cardiovascular exercise, also known as aerobic exercise, is any type of physical activity that increases your heart rate and respiration, allowing your body to use more oxygen. This type of exercise helps strengthen your heart and lungs, and can improve overall fitness.
Who can benefit from cardiovascular exercise?
Anyone looking to improve their overall health and fitness can benefit from cardiovascular exercise. It can be particularly beneficial for people with elevated risk factors for heart disease, such as high blood pressure, high cholesterol, or obesity.
How often should I do cardiovascular exercise?
Experts typically recommend that adults do at least 150 minutes of moderate-intensity cardiovascular exercise, or 75 minutes of vigorous-intensity exercise, per week. This can be broken up into smaller increments of time throughout the week.
What are some examples of cardiovascular exercise?
Common examples of cardiovascular exercise include running, brisk walking, cycling, swimming, and high-intensity interval training.
Are there any risks associated with cardiovascular exercise?
While cardiovascular exercise is generally safe for most people, there are some potential risks associated with vigorous exercise for people with certain health conditions. It’s always a good idea to talk to your doctor before starting a new exercise program, particularly if you have any underlying health conditions.
Hi, I’m Hellen James! I’m a fitness enthusiast who has used her own experience to help others get fit and stay fit. I’ve been writing about home fitness for years, and now I’m finally putting together my own blog.