Cardio is one of the most feared words in training. It’s viewed as a total slog that leaves you exhausted and might even be hard to finish.
Cardio doesn’t have to be scary. In fact, it’s very good for you. If you’ve ever found yourself afraid of doing cardio, here are some things you should know.
What is cardio?
Cardio can also be referred to as aerobic exercise. “Aerobic” literally means “with oxygen.” It’s an exercise that raises your breathing and heart rate for a sustained period of time. Aerobic exercises include running, biking, and swimming.
The opposite of aerobic is anaerobic. These are exercises that involve quick bursts of energy for a short time. Think exercises like sprints, weightlifting, and HIIT.
What are the benefits of cardio?
The benefits of cardio are endless. Countless studies have shown that you will benefit from performing rigorous exercise frequently, and it also can help make your life easier.
One of the benefits of cardio is that it lowers your risk of disease. It can help prevent things like heart disease, stroke, diabetes, cancer, and more.
If you perform cardio frequently, you’re likely to see an increase in your life expectancy. Because of the reduced risk of disease and other things, cardio is essential if you want a long, healthy life.
Frequent cardio can also make your daily life a lot easier. Things like taking the stairs, carrying groceries, or walking around town are less brutal when you don’t have to stop to catch your breath every couple of minutes.
The general recommendation
In general, the American Heart Association suggests at least 30 minutes of cardiovascular exercise 5-7 days a week.
Similarly, the US Department of Health and Human Services recommends 150 minutes of moderate aerobic activity, 75 minutes of vigorous activity, or a combination of the two every week.
Breaking up this cardio into chunks is the best way to reach those minimums for a lot of people. Even 10 minutes a few times a day can do a world of benefit. If you can do more, go for it!
What are the different types of cardio?
Not all types of cardio are the same, and not everybody can perform cardio in the same way. For some, cardio can be uncomfortable – and maybe even painful – if they aren’t doing what’s best for them.
Depending on the exercise, cardio can be classified as high-impact or low-impact. High-impact means that more strain is put on your joints and muscles.
High-impact isn’t necessarily a bad thing, but low-impact cardio might be better on off days or if you’re recovering from an injury.
Examples of high impact cardio are running, most sports, and plyometrics. Low impact cardio is things like swimming, biking, and using the elliptical.
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