How’s your relationship with cardio? Do you like it? I have a friend who loves it. I never understood why it’s her favorite part of every workout. When we go to gym together, she always forces me on the treadmill saying: “Just ten minutes as a warm-up.” But then it ends up being thirty minutes of walking and sprints. I am the opposite of her. I hate cardio because I always have problems breathing through it, but the benefits are enough to force me on that treadmill with her. Let’s look into why we should be doing cardio regularly.
Cardio, short for cardiovascular exercise, is actually one of the best things you can do for your overall health. Whether you’re looking to improve your heart health, lose weight, or just feel more energetic, cardio is key. The great thing about it is that it doesn’t just focus on one part of your body—it gets your whole system working together, which is why it’s so effective.
And cardio isn’t just for fitness buffs. It’s for anyone who wants to feel better, both physically and mentally. From boosting your endurance to helping you de-stress, adding cardio to your routine can make a huge difference. In this post, we’ll dive into the different types of cardio, the many benefits it brings, and some easy ways to get started, no matter your fitness level.
What is cardio?
Cardio, or cardiovascular exercise, is any activity that gets your heart pumping and your lungs working harder. When you do cardio, your body uses oxygen more efficiently, which is great for your heart, lungs, and blood circulation. It’s the kind of exercise that makes you feel like you’re really working—whether it’s running, cycling, or even dancing.
There are two main types of cardio:
- Low-Intensity Steady State (LISS): This is where you exercise at a steady, moderate pace for a longer time, like taking a brisk walk or going for a light jog.
- High-Intensity Interval Training (HIIT): This involves short bursts of intense activity followed by a short rest, like sprinting for 30 seconds, then walking for a minute, and repeating.
Both LISS and HIIT have their benefits, so it’s all about finding what works best for you and your fitness goals.
Health benefits of cardio
Cardio isn’t just about getting your heart racing—it has a ton of health benefits that go beyond just improving your fitness. Here are some key ways cardio can boost your well-being:
- Heart Health
Cardio strengthens your heart, making it more efficient at pumping blood. This helps lower your risk of heart disease, high blood pressure, and stroke. In other words, a strong heart leads to a longer, healthier life. - Weight Loss & Fat Burning
When you do cardio, your body burns calories for energy. Over time, this can help you lose weight and reduce body fat, especially when combined with a healthy diet. Plus, cardio helps keep your metabolism active, which means you keep burning calories even after you’ve finished your workout. - Improves Endurance
Ever notice how everyday tasks, like climbing stairs, feel easier when you stay active? That’s because regular cardio builds your endurance. Over time, your body becomes more efficient at using oxygen, so you can do more with less effort. - Mental Health
Cardio doesn’t just benefit your body—it’s great for your mind, too. When you exercise, your brain releases endorphins, also known as “feel-good” hormones, which help reduce stress, anxiety, and even symptoms of depression. It’s like a natural mood booster! - Better Sleep
If you’ve ever felt like you sleep better after a day of activity, there’s a reason for that. Cardio helps regulate your sleep patterns, making it easier to fall asleep and stay asleep. Just be careful not to do intense cardio right before bed, as it might make it harder to wind down.
Types of cardio workouts
One of the best things about cardio is that there’s something for everyone. You don’t need fancy equipment or a gym membership. There are so many ways to get your heart rate up. Here are some popular types of cardio you can try:
- Running & Jogging
Running is one of the simplest ways to get in a good cardio workout. All you need is a pair of sneakers and you’re good to go. It’s great for burning calories and improving endurance. If running feels too intense, jogging or even brisk walking can still give you great benefits. - Cycling
Whether you’re cycling outdoors or on a stationary bike, this is a low-impact cardio option that’s easy on your joints. It’s perfect for people of all fitness levels and gives your legs an amazing workout. Plus, cycling outside is a great way to enjoy nature while exercising. - Swimming
Swimming is a full-body workout that’s gentle on the joints, making it ideal for people who need a low-impact option. It’s great for building endurance and strength while improving your heart health. Plus, it’s a fun way to stay cool in the summer! - Jump Rope
Don’t underestimate the humble jump rope. It’s a fantastic high-intensity cardio exercise that improves coordination and burns a ton of calories in a short time. Plus, it’s portable and doesn’t require much space—perfect for an indoor workout. - Dancing & Aerobics
If you like to mix fun with fitness, dancing is a great way to get your cardio in without feeling like you’re exercising. Whether it’s a Zumba class or just dancing around your living room, moving to music can make cardio feel more like play than work.
How to incorporate cardio into your routine?
If you’re new to cardio or just looking to freshen up your routine, the good news is that it’s easy to fit cardio into your day. Here are some tips to help you get started:
- Start Small
If you’re not used to doing cardio regularly, start with something simple like a 10-minute brisk walk or a short HIIT workout. You don’t need to go all-out right away—consistency is more important than intensity in the beginning. - Mix It Up
One of the best ways to stick with cardio is to keep things interesting. Try out different types of cardio—go for a run one day, cycle the next, and maybe do some dancing or a jump rope session on another day. Changing things up keeps it fun and works different parts of your body. - Make It Part of Your Daily Life
You don’t always have to set aside specific time for cardio. Take the stairs instead of the elevator, walk or bike instead of driving short distances, or do a quick workout while watching TV. Little bursts of activity throughout the day can add up. - Set Realistic Goals
Set small, achievable goals for yourself, like walking 30 minutes three times a week or doing a 20-minute HIIT session twice a week. As you get more comfortable, you can increase the time or intensity. Don’t worry about being perfect—just focus on making progress. - Recommended Amount of Cardio
Experts recommend at least 150 minutes of moderate-intensity cardio (like brisk walking) or 75 minutes of vigorous-intensity cardio (like running) per week. You can break this down however you like, whether that’s 30 minutes five days a week or shorter, more intense sessions spread throughout.
Balancing cardio with strenght training
While cardio is fantastic for your heart, endurance, and calorie burning, it’s just one piece of the puzzle. To build a balanced fitness routine, you’ll also want to include strength training. Here’s why both are important and how to fit them into your schedule:
- Why You Need Both
Cardio is great for burning calories and improving your cardiovascular health, but strength training helps build and maintain muscle, which is essential for staying strong, toned, and boosting your metabolism. Together, they give you the best of both worlds—cardio helps with stamina and fat loss, while strength training shapes your muscles and keeps your metabolism high. - How to Combine Them
You don’t have to choose one over the other. A good approach is to alternate between cardio and strength days. For example, you might do cardio three times a week and strength training two times a week. Or, if you’re short on time, you can combine the two in a single workout—do a circuit workout that includes both strength exercises and short bursts of cardio. - Finding the Right Balance for Your Goals
The balance of cardio and strength training depends on your fitness goals. If you’re focused on fat loss, you might lean more toward cardio, but don’t neglect strength training—it helps preserve muscle as you lose weight. If building muscle is your main goal, strength training should take priority, but adding in some cardio will still keep your heart healthy and improve endurance.
Balancing cardio with strength training not only gives you the full range of health benefits but also keeps your routine exciting and challenging. The key is to find what works best for your body and fitness goals.
Cardio is an essential part of any healthy lifestyle, offering benefits that go far beyond just burning calories. From improving heart health and boosting endurance to supporting mental well-being, regular cardio can have a profound impact on how you feel day to day. And the best part? There are so many ways to incorporate it into your routine, whether it’s a quick jog, a fun dance class, or even just taking the stairs more often.
Remember, the key is to start small and stay consistent. Find a type of cardio you enjoy, mix things up to keep it fun, and don’t forget to balance it with some strength training for the best results. Your body—and mind—will thank you.
So, what’s your favorite way to get your heart pumping? Let me know in the comments! Stay happy, and healthy. See you next week.