What is Cardio Exercise?

Cardio exercise, also called aerobic exercise, means doing activities that make your heart beat faster and your breathing heavier for a while. These activities use big muscles in your body and help it use oxygen better.

Doing cardio regularly is super important for staying healthy. It keeps your heart strong, gives you more energy, helps you stay at a healthy weight, and lowers stress. Cardio isn’t just good for your body, it’s great for your mind too, making you feel happier and more energized.

This guide will explain cardio exercise in simple terms and show you why it’s important and how to easily add it to your daily routine.

What Is Cardio?

Cardio, short for cardiovascular exercise, refers to any activity that increases your heart rate and breathing for a sustained period. It’s also known as aerobic exercise because it relies on your body’s ability to use oxygen effectively. Activities like running, cycling, dancing, and swimming all fall under the category of cardio. What makes cardio unique is its ability to engage large muscle groups and improve the health of your heart and lungs.

Examples of Cardio Exercises

Cardio is incredibly versatile and doesn’t have to follow a single routine. Here are some examples:

Walking: A simple way to get your heart rate up, especially for beginners.
Running or jogging: Great for building endurance and burning calories.
Cycling: Whether indoors or outdoors, it’s effective for both your legs and your heart.
Swimming: A low-impact option that’s easy on the joints.
Dancing or aerobic classes: Fun ways to stay active while enjoying yourself.

Cardio isn’t one-size-fits-all. You don’t need to spend hours on a treadmill to reap the benefits, even short, engaging activities like playing a sport or doing a quick HIIT (High-Intensity Interval Training) session can make a big difference.

What are the Benefits of Cardio Exercise?

Cardio has a range of physical and mental health benefits that go beyond just burning calories:

Improves Cardiovascular Health: Regular aerobic exercise strengthens the heart and improves its ability to pump blood efficiently. It also helps lower blood pressure, increases HDL (good cholesterol), and reduces LDL (bad cholesterol).
Lowers Blood Pressure: Consistent cardio can significantly reduce blood pressure levels, making it an essential part of managing hypertension.
Helps Regulate Blood Sugar: Cardio aids in controlling insulin levels and maintaining stable blood sugar, which is especially beneficial for individuals with type 2 diabetes.
Reduces Asthma Symptoms: Low-impact cardio activities like swimming can reduce the frequency and severity of asthma attacks when performed under medical guidance.
Eases Chronic Pain: Activities such as aqua aerobics or walking can help alleviate chronic pain, improve muscle function, and promote weight loss, which reduces strain on joints.
Improves Sleep Quality: Regular aerobic exercise enhances sleep patterns, aiding those with insomnia or other sleep-related issues. Ensure workouts are completed at least two hours before bedtime.
Regulates Weight: Cardio helps burn calories effectively, aiding in weight loss or maintenance when combined with a balanced diet.

Strengthens Immune System: Moderate cardio boosts immunity by increasing the production of immunoglobulins and reducing cortisol levels.
Enhances Brain Function: Aerobic exercise slows age-related brain tissue loss, improves cognitive abilities, and boosts memory.
Boosts Mood: Engaging in cardio releases endorphins, which can help alleviate depression and anxiety and improve overall happiness.
Reduces Risk of Falls: For older adults, exercises like aerobic dance enhance balance, agility, and muscle strength, minimizing the risk of falls.
Safe for Most People, Including Kids: Cardio is suitable for most age groups, including children who need at least 60 minutes of activity daily, and older adults, provided it is tailored to their health conditions.
Affordable and Accessible: Cardio doesn’t require expensive equipment. Activities like walking, jogging, or following free online workouts are effective and budget friendly.
Supports Longevity: Engaging in consistent cardio is linked to a longer, healthier life.

Cardio is one of the simplest and most effective ways to improve overall health and well-being. Whether through running, swimming, or dancing, the benefits are universal and accessible for everyone, making it an essential component of a healthy lifestyle.

What are the Types of Cardio Exercise?

Low-Intensity Steady State (LISS)

Low-Intensity Steady State, or LISS, is a method of cardiovascular exercise performed at a low-to-moderate intensity for a continuous and extended period. This approach is excellent for people of all ages and fitness levels, offering a less intimidating entry into exercise for beginners while also being beneficial for experienced individuals as a form of endurance or cross-training.

LISS exercises are steady and predictable, unlike high-intensity interval training (HIIT), which involves intense bursts of activity. It focuses on maintaining a consistent pace, making it an accessible and sustainable option for many.

Other Names for LISS

Steady-State Training (SST)
Continuous Cardiovascular Exercise
Long Slow Distance (LSD) Training
Zone 2 Training

What Makes a Workout LISS?

The defining characteristic of LISS is its moderate intensity. Typically, your heart rate during a LISS workout should reach about 50-70% of your maximum target heart rate, calculated as 220 minus your age. For example, for a 30-year-old, the target range would be 95 to 133 beats per minute.

LISS exercises are aerobic in nature and include activities that allow you to sustain the effort for an extended period without feeling overly strained. Beginners may start with 20 to 30 minutes of LISS, gradually increasing to sessions lasting 60 minutes or more several times a week as endurance improves.

Examples of LISS Activities

Brisk Walking: A low-impact activity that’s easy to do anywhere.
Cycling: Whether on a stationary bike or outdoors, it’s a great way to get your heart rate up at a steady pace.
Swimming: A full-body workout that’s gentle on the joints and ideal for people with mobility issues.
Rowing: Provides an effective workout for both upper and lower body while maintaining a steady rhythm.
Elliptical Training: A smooth, low-impact way to engage in steady cardiovascular exercise indoors.
Hiking: Ideal for outdoor enthusiasts, offering a steady cardio workout while enjoying nature.
Dancing: A fun way to stay active, with many styles offering consistent movement patterns.

LISS is not just about slow and steady; it’s about creating a sustainable approach to fitness that can be easily adapted to individual needs and preferences. Whether you choose to walk, swim, or cycle, this form of exercise provides long-lasting health benefits while being gentle on the body.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training, or HIIT, is a dynamic form of cardio exercise that alternates between short bursts of intense activity and recovery periods. It’s designed to push your body to its limits during the high-intensity phases while allowing brief recovery to prepare for the next burst of effort.

HIIT is highly effective for improving cardiovascular health, burning calories, building strength, and enhancing endurance. It’s also a time-efficient workout method, making it ideal for individuals with busy schedules.

Examples of HIIT Exercises

Mountain Climbers: Begin in a plank position and alternate bringing your knees toward your chest. This exercise boosts heart rate and metabolism.
Burpees: Start standing, drop into a squat with your hands on the ground, and jump back into a plank. Finish with a jump. Burpees engage multiple muscle groups, including your arms, chest, and legs.
Jumping Jacks: A classic cardio move that helps burn calories and build stamina.
Jumping Lunges: A plyometric exercise requiring power and strength to alternate lunges with a jump in between.
Bicycle Crunches: Lie on your back, lift your knees toward your chest, and alternate bringing opposite elbows and knees together. This strengthens your core while elevating your heart rate.

Beginner HIIT Tips

Start with 2 to 3 weekly sessions lasting 20 to 30 minutes each.
Choose exercises that match your fitness level and gradually increase intensity over time.
Use a structured time ratio, such as 30 seconds of high intensity followed by 1 minute of recovery, to balance effort and rest.

Safety Guidelines for HIIT Workouts

Always include a warm-up and cool-down to prevent injuries.
Listen to your body; modify or replace exercises if you feel pain or discomfort.
Focus on maintaining proper form to maximize benefits and avoid strain.
Ensure adequate recovery time between intense workouts to allow your body to heal and adapt.
Consult our healthcare professional if you have any health concerns or are new to intense exercise.

HIIT is not a one-size-fits-all workout. It’s important to tailor your routine to suit your individual goals, preferences, and fitness level. With proper execution and consistency, HIIT can be a transformative addition to your exercise regimen.

Moderate-Intensity Continuous Training (MICT)

Moderate-Intensity Continuous Training, or MICT, is a form of cardio exercise performed at a steady, moderate pace for an extended period. This type of training focuses on maintaining a consistent level of effort, making it accessible and beneficial for a wide range of individuals, from beginners to seasoned athletes.

What Is MICT?

MICT involves activities that require moderate effort, allowing you to sustain the exercise comfortably without overexerting yourself. It’s ideal for improving cardiovascular health, glucose metabolism, and insulin sensitivity. Unlike High-Intensity Interval Training (HIIT), which focuses on short bursts of intense activity, MICT is performed at a consistent pace for a longer duration.

Examples of MICT Exercises

Biking: Cycling at a moderate pace for 20 to 40 minutes.
Jogging: Running at a steady, moderate speed for 20 to 30 minutes.
Swimming: Engaging in continuous laps at a comfortable intensity.
Brisk Walking: Walking quickly enough to elevate your heart rate but not leave you breathless.
Hiking: A great option for combining cardiovascular exercise with outdoor exploration.
Kayaking: Paddling steadily for an extended time provides both aerobic and upper-body benefits.

Comparison Between MICT and HIIT

Intensity and Duration: MICT involves moderate effort for longer periods, while HIIT focuses on high-intensity bursts with short recovery times.
Health Benefits: MICT is better for lowering blood pressure, reducing body fat, and improving lipid profiles. HIIT, on the other hand, is more effective for enhancing power, speed, and anaerobic capacity.
Time Efficiency: HIIT offers similar or superior results in less time compared to MICT, but MICT is less demanding on the body and easier to maintain.

Combining MICT and HIIT: Rather than choosing between MICT and HIIT, many experts recommend combining both forms of exercise for optimal results. Studies suggest that incorporating one weekly HIIT session alongside regular MICT workouts can significantly enhance cardiorespiratory fitness and overall health outcomes. This combination approach also tends to improve adherence, as it provides variety and keeps workouts engaging.

Guidelines for MICT

Aim for 150 minutes of moderate-intensity exercise per week, as recommended by the U.S. Department of Health and Human Services.
Start with shorter sessions (20 to 30 minutes) if you’re new to exercise, gradually increasing duration as your endurance improves.
Focus on maintaining a consistent pace and listening to your body.
Pair MICT with other forms of exercise, like strength training or HIIT, for a well-rounded fitness routine.

MICT offers a sustainable and effective way to improve your overall health and fitness. Whether you choose to jog, swim, or hike.

How Often Should You Do Cardio?

Cardio, or aerobic exercise, is essential for maintaining heart health, improving lung function, and boosting overall fitness. But how often should you engage in this type of activity to reap its full benefits? Let’s break it down:

How Much Cardio Do You Need?

According to the American Heart Association and the Centers for Disease Control and Prevention (CDC), adults should aim for:

150 minutes of moderate-intensity cardio per week (e.g., brisk walking, dancing).
OR 75 minutes of vigorous-intensity cardio per week (e.g., running, swimming laps).
A combination of both intensities is also an option.

To simplify, this equates to about 30 minutes of moderate-intensity cardio most days of the week. If you’re short on time, you can perform shorter, higher-intensity workouts for similar benefits.

Things to Keep in Mind

Intensity Matters: The benefits of cardio depend on how hard you’re working. For moderate-intensity activities, you should be able to talk but not sing while exercising. For vigorous-intensity activities, talking should be difficult.
Duration Flexibility: Cardio sessions can be broken into smaller chunks. For instance, you could do three 10-minute brisk walks daily instead of one 30-minute session.
Gradual Progression: If you’re new to exercise, start slow with shorter sessions and lower intensity. Over time, you can gradually increase both the duration and the intensity of your workouts.

Listening to Your Body (Rest Days)

While there’s no strict upper limit to how much cardio you can do, overtraining can lead to burnout or injury. Rest days are crucial to allow your body to recover. For most people, incorporating one or two rest days per week is ideal, especially if your workouts are intense.

Cardio in Daily Life

Cardio doesn’t have to mean structured workouts. Many daily activities qualify as aerobic exercise, including:

Walking or biking to work.
Playing recreational sports like tennis or basketball.
Participating in group classes such as Zumba, kickboxing, or spin.
Gardening or other outdoor chores that get your heart rate up.

Balancing Cardio with Other Activities

Cardio is an essential part of a well-rounded fitness routine, but it’s equally important to incorporate strength training and flexibility exercises. This combination helps improve muscle strength, joint health, and overall mobility while preventing imbalances.

The frequency and duration of your cardio workouts should align with your fitness level, goals, and lifestyle. Whether you prefer daily moderate-intensity activities or a few vigorous sessions per week, consistency is key. Remember to listen to your body, prioritize rest when needed, and choose activities you enjoy to make cardio a sustainable part of your routine.

Can Cardio Replace Strength Training?

Cardio and strength training are both essential for overall health, but they serve different purposes and target different aspects of fitness. While cardio focuses on heart health, endurance, and calorie burning, strength training builds muscle, strengthens bones, and boosts metabolism. To achieve the best results, it’s important to include both types of exercise in your routine.

Why Does Strength Training Matters?

Building Muscle Mass: Strength training is the primary way to build and maintain muscle mass. More muscle means your body burns more calories at rest, which can help with weight management and boosting metabolism.
Bone Health: Resistance training strengthens bones, improving bone density and reducing the risk of osteoporosis, especially as you age.
Functional Fitness: Strength exercises improve your ability to perform daily tasks, enhance mobility, and reduce the risk of injury.

Why Is Cardio Important?

Heart and Lung Health: Cardio exercises like running, swimming, and cycling improve cardiovascular health by strengthening your heart and increasing lung capacity.
Endurance and Stamina: Regular cardio helps you sustain physical activity for longer periods and improves your overall energy levels.
Weight Management: Cardio burns calories during and after exercise, making it effective for weight loss or maintaining a healthy weight.

Why Do Cardio and Strength Work Well Together?

Longevity and Health: Studies, including one published in The British Journal of Sports Medicine in 2022, show that combining cardio and strength training reduces the risk of mortality more than cardio alone. Even one hour of cardio weekly lowers mortality risk, but combining it with strength training offers the most significant benefits.
Balanced Fitness: While cardio improves your cardiovascular system, strength training supports your muscles and bones. Together, they ensure your body functions optimally.
Enhanced Metabolism: Strength training builds lean muscle, which increases your resting metabolic rate. Cardio, on the other hand, burns calories during the workout. This combination is effective for both weight management and overall health.

How Much Should You Do?

The Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) recommend:

150 minutes of moderate-intensity cardio per week, or 75 minutes of vigorous-intensity cardio.
Strength training at least two days per week, targeting all major muscle groups (upper body, lower body, and core).

Why Do You Need Both?

Think of cardio and strength training as partners rather than competitors. Together, they create a well-rounded fitness routine that:

Reduces the risk of chronic diseases like heart disease and diabetes.
Improves physical performance and mobility.
Enhances mental health by reducing stress and improving mood.

Cardio and strength training are complementary, not interchangeable. While cardio keeps your heart and lungs healthy, strength training is vital for building muscle, protecting your bones, and boosting metabolism. For a balanced and effective fitness routine, make room for both types of exercise in your weekly schedule. This combination will ensure long-term health and overall well-being.

Frequently Asked Questions

What Is the Difference Between Aerobic and Anaerobic Exercises?

Aerobic and anaerobic exercises are two key types of workouts that target different energy systems in your body. Both are essential for overall fitness, but they serve unique purposes. Let’s dive into the main differences:

How Energy Is Produced?

Aerobic Exercise:
- Uses oxygen to break down energy sources like glucose and fat.
- This energy system supports continuous activity over longer periods.
Anaerobic Exercise:
- Does not rely on oxygen for energy production. Instead, it uses stored energy in the muscles (mainly glucose).
- Produces lactic acid as a byproduct, which can cause muscle fatigue after short bursts of intense activity.

Intensity Levels

Aerobic Exercise:
- Moderate intensity, typically at 50-70% of your maximum heart rate for moderate activity or 70-85% for vigorous activity.
- You should be able to talk but not sing while doing aerobic exercise.
Anaerobic Exercise:
- High intensity, pushing your heart rate to 85-100% of its maximum.
- These activities require maximum effort for short bursts.

Duration

Aerobic Exercise:
- Can be sustained for longer periods, typically lasting more than two minutes.
- Examples include a 30-minute jog or a long swim.
Anaerobic Exercise:
- Performed in short bursts, usually lasting 10 to 15 seconds.
- Examples include sprints or lifting heavy weights.

Examples of Each Type

Aerobic Exercise Examples: Walking, jogging, swimming, cycling, dancing, and rowing.
Anaerobic Exercise Examples: Weightlifting, high-intensity interval training (HIIT), sprinting, plyometrics, and calisthenics like jump squats.

What are the Benefits?

Aerobic Exercise:
- Improves heart and lung health, strengthens cardiovascular endurance, and enhances oxygen delivery throughout the body.
- Supports weight management by burning fat and calories.
- Boosts mood and reduces stress by releasing endorphins.
Anaerobic Exercise:
- Builds muscle mass and increases strength.
- Enhances bone density and reduces the risk of osteoporosis.
- Boosts metabolism by increasing lean muscle, leading to more calories burned at rest.
- Improves power, speed, and overall athletic performance.

How Do They Complement Each Other?

Aerobic and anaerobic exercises aren’t mutually exclusive in fact, they work best together. Aerobic exercise improves your endurance, helping you sustain longer workouts, while anaerobic exercise builds the muscle strength needed to perform those workouts effectively.
For example, a runner may use aerobic exercise to train for long-distance events and anaerobic exercises to improve sprinting speed and muscle power.

Which One Should You Choose?

The best type of exercise depends on your fitness goals:

If you want to improve heart health, manage weight, or increase stamina, focus on aerobic exercises like brisk walking, swimming, or cycling.
If your goal is to build muscle, boost power, or improve bone density, include anaerobic exercises like weight lifting or HIIT in your routine.

Aerobic and anaerobic exercises serve different but equally important roles in a balanced fitness plan. Incorporating both types of exercise can help you build endurance, strengthen your muscles and bones, and improve overall health. By understanding their differences, you can tailor your workouts to suit your personal fitness goals and enjoy the benefits of a well-rounded exercise routine.

How Does Age Impact Cardio Workouts?

As people age, their ability to perform cardio workouts changes due to natural physiological shifts in the body. These changes can affect endurance, intensity, and overall performance. However, with adjustments and mindful planning, cardio exercises can remain an essential part of maintaining health at any age.

How does Age affect Cardio Workouts?

Reduced Maximum Heart Rate: As you age, your heart’s maximum rate (the fastest it can beat during intense exercise) naturally decreases. This means older individuals may find it harder to reach and sustain higher intensities during cardio workouts.
Lower VO2 Max: VO2 max, a measure of how efficiently your body uses oxygen during exercise, declines with age. This reduces overall aerobic capacity, making activities feel more tiring than they did when younger.
Decreased Stroke Volume: The amount of blood pumped by the heart with each beat (stroke volume) may slightly decrease as you age, which can impact endurance.
Stiffer Blood Vessels: Blood vessels lose flexibility over time, leading to increased resistance to blood flow and higher blood pressure. This can make intense cardio activities more challenging.
Muscle Loss: Aging naturally leads to a decline in muscle mass (sarcopenia), which can reduce strength and endurance during workouts.

How to Adjust Cardio Workouts as You Age?

Lower Intensity: Shift focus to moderate-intensity exercises like brisk walking, swimming, or cycling instead of high-impact activities like running. This helps reduce strain on the body while maintaining cardiovascular health.
Shorter Durations: Begin with shorter workout sessions, such as 15 to 20 minutes, and gradually increase as your stamina improves. This approach reduces fatigue and risk of overexertion.
Listen to Your Body: Pay attention to signals like fatigue, discomfort, or breathlessness. Take breaks or reduce intensity when needed.
Incorporate Warm-ups and Cool-downs: A proper warm-up prepares the body for exercise, while a cool-down helps prevent stiffness and reduces the risk of injury.
Add Strength Training: Combining strength training with cardio helps maintain muscle mass, supports joint health, and improves overall cardiovascular function.

What to Focus on at Different Ages?

In Your 30s and 40s: Cardio workouts can remain vigorous, but adding flexibility and strength training can help prevent injuries and maintain muscle mass.
In Your 50s and Beyond: Focus on activities that are low-impact and joint-friendly, like swimming or walking. Recovery time becomes more important, so balance exercise with rest.

The Benefits of Adjusting Cardio with Age

Improved heart health and circulation.
Enhanced lung function and endurance.
Better weight management and mood.
Reduced risk of chronic diseases like high blood pressure and diabetes.

Age may bring changes to how your body responds to cardio workouts, but it doesn’t mean giving up on exercise. By adapting the intensity, duration, and type of activity, you can continue to enjoy the benefits of cardio at any age. The key is to listen to your body, make adjustments as needed, and prioritize consistency over intensity.

Should I Do Cardio on an Empty Stomach?

Doing cardio on an empty stomach, often called "fasted cardio," has both potential benefits and drawbacks. Whether it’s right for you depends on factors like your fitness level, the intensity of your workout, and your overall health.

What Is Fasted Cardio?

Fasted cardio means exercising without eating beforehand, usually after an overnight fast. This practice is thought to affect how your body uses energy during workouts.

Potential Benefits of Fasted Cardio

May Increase Fat Burning: Some studies suggest that fasted cardio can encourage your body to burn a higher percentage of fat for fuel. This happens because, without a recent meal, your body has fewer carbohydrates readily available and may turn to fat stores instead.
Improved Insulin Sensitivity: Fasted cardio might help improve how your body responds to insulin, especially in some individuals.

Potential Drawbacks of Fasted Cardio

Reduced Performance: Without food, you might have less energy to perform at your best. This can make it harder to maintain intensity, especially during longer or more challenging workouts.
Muscle Breakdown: Intense cardio on an empty stomach might cause your body to break down muscle tissue for energy, especially if you’re training for a prolonged period.
Lightheadedness or Dizziness: Exercising without eating can cause low blood sugar, leading to feelings of dizziness or fatigue. This is especially risky for individuals with conditions like diabetes.

Who Should Be Cautious About Fasted Cardio?

People With Low Blood Sugar: If you have diabetes or hypoglycemia, consult a healthcare professional before attempting fasted cardio.
Beginners: New exercisers might find it harder to stay energized without eating first. A small snack can make a big difference in comfort and performance.
High-Intensity Exercisers: If your workout is intense, like interval training or long-distance running, eating a light snack beforehand is usually recommended to avoid energy crashes.

Fasted cardio can be safe and beneficial for some people, but it’s not for everyone. Listen to your body and consider your personal fitness goals, workout intensity, and overall health. For most, a balanced approach with a light snack before more intense sessions may be the best way to stay energized and perform well.