This guide will provide you with a comprehensive understanding of what cardio is, its various benefits, and how you can incorporate cardio workouts into your fitness routine.
You either love it or hate it but at the end of the day, cardiovascular training is a healthy and important component of your exercise regiment.
Incorporating cardio into your routine has major health benefits and is an effective way to see progress and results.
Many people associate cardio with running but I’m here to tell you that they are a ton of other options out there! This guide will explain what cardiovascular training means and all of the frequently asked questions you may have such as ‘how often should you do cardio’ and ‘how to create a cardio routine’.
Learn everything you need to know about cardio workouts and how to start incorporating them into your fitness routine now!
Want a workout plan without the hassle of making it yourself? Get a FREE 7-day workout plan that includes weight and endurance training.
Pin this:
Recommended Reads:
The Ultimate Guide to Resistance Training Exercises: Build Strength
25 Ways to Naturally Increase Your Dopamine Levels & Be Happier
Workout Motivation Tips: How to Actually Enjoy Exercising
What is Cardio?
Cardio, short for cardiovascular exercise, refers to any type of exercise that increases your heart rate and gets your blood pumping.
It is a form of aerobic exercise that focuses on improving your cardiovascular health and overall fitness.
Cardio exercises help to strengthen your heart and lungs, improve circulation, and increase your endurance. Incorporating cardio into your fitness routine can help you burn calories, lose weight, reduce the risk of chronic diseases, and improve your overall health and well-being.
There are a ton of different cardio exercises which include:
- Running
- Walking
- Swimming
- Cycling
- High Intensity Interval Training (HIIT)
- Jumping Rope
- Elliptical
- Playing tennis
- Rowing
- Stair climbing
- Dancing
- Kickboxing
- Circuit Training
Remember to choose cardio exercises that YOU ENJOY and that fit your fitness level. It’s important to start slowly and gradually increase the intensity and duration of your workouts to avoid injury and ensure long-term success.
Benefits of Cardio
There are numerous benefits to incorporating cardio workouts into your fitness routine.
- Improves cardiovascular health. Cardio training helps to strengthening your heart and lungs. This can lead to a lower resting heart rate and improved circulation.
- Burn calories and reduce weight. Cardio is an effective tool if you are looking to shed excess pounds.
- Reduces risk of chronic diseases. Such diseases include heart disease, high blood pressure, and diabetes.
- Improves your endurance and stamina. This allows you to engage in physical activities for longer periods of time without feeling fatigued.
- Boosts mood and reduces symptoms of anxiety and depression. Exercise releases endorphins, which are known as “feel-good” hormones.
Overall, incorporating cardio into your fitness routine can have a positive impact on your physical and mental well-being.
How Often Should You Do Cardio Workouts?
How often workouts are performed depends on a few factoring including your goals, current fitness level, lifestyle, and time availability.
However, your current fitness level and training frequency should be a big factor at the beginning. Your workout frequency is recommended:
- Beginner: exercise 2-3 times per week
- Intermediate: exercise 4-5 times per week
- Advanced: exercise 5-6 times per week
If you are looking for a maintenance plan, meaning you want to maintain your current level of fitness, 2 days a week is sufficient as long as you are keeping your intensity the same.
If you are looking for a improvement plan, meaning you want to improve your fitness, you need to increase duration, intensities, volume, etc, but no more than a 10% increase each week to avoid shocking your body.
In the end, the frequency and number of workouts you do each week is very individualized and no one answer is right for everyone. Acknowledge your body, lifestyle and goals to help determine what is right for you.
Can You Do Weight Training and Cardio at the Same Time?
The short answer is yes! In fact, both strength and cardio training should be a part of a complete training program.
However, you should always factor in your workout and fitness goals when cross-training different exercise types. This is because how often and when you do each type of exercise can affect your results.
If you want to increase cardiovascular endurance AND muscular strength, it is best to incorporate two different periodization phases. The first, focusing on increasing cardiovascular endurance and the second, focusing on muscular strength.
This could look like:
- Weeks 1-6: 3 days of cardio workouts, 1-2 days of strength training (increasing cardio endurance, maintaining muscular strength).
- Weeks 6-12: 3 days of strength workouts, 1-2 days of cardio training (increasing strength, maintaining cardio endurance).
Note: If you are looking for less frequency, you can do a combination of 2:1 totaling 3 workouts per week. Two of which is your focus workout type.
How to Start a Cardio Routine?
Starting a cardio routine can be intimidating, but with the right approach, it can be a rewarding and enjoyable experience. Here are some steps to help you get started…
1. Set realistic goals
Determine what you want to achieve with your cardio workouts. Whether it’s improving your overall fitness, losing weight, or increasing your endurance, having clear goals will help you stay motivated.
For more in-depth details about how to set fitness goals and how to stay on track, check out these 3 Simple Steps to Create and Finally Achieve Your Fitness Goals
2. Choose the right exercises
Consider your preferences, fitness level, and any physical limitations when selecting cardio exercises. Start with activities that you enjoy and that are suitable for your current fitness level.
3. Start slowly
If you’re new to cardio workouts, it’s important to start slowly and gradually increase the intensity and duration of your workouts. This will help prevent injuries and allow your body to adapt to the new demands.
4. Find a routine that works for you
Experiment with different types of cardio exercises and find a routine that you enjoy and can stick to. This could be a combination of different activities or focusing on one specific exercise.
5. Schedule your workouts
Make a commitment to yourself by scheduling your cardio workouts in advance. Treat them as important appointments that you can’t miss.
6. Warm up and cool down
Before starting your cardio workout, make sure to warm up your muscles with some light stretching or a few minutes of low-intensity exercise such as walking. After your workout, cool down by gradually decreasing the intensity of your exercise and stretching your muscles.
Read more: How to Properly Recover After A Workout: For Muscle Growth
7. Listen to your body
Pay attention to how your body feels during and after your workouts. If you experience pain or discomfort, it’s important to modify or stop the exercise. Pushing through pain can lead to injuries.
8. Stay consistent
Consistency is key when it comes to seeing results from your cardio workouts. Aim for at least 150 minutes of moderate-intensity cardio exercise or 75 minutes of vigorous-intensity exercise per week, spread out over several days.
9. Monitor your progress
Keep track of your workouts and monitor your progress over time. This can help you stay motivated and see how far you’ve come.
10. Stay hydrated and fuel your body
Drink plenty of water before, during, and after your workouts to stay hydrated. Additionally, fuel your body with nutritious foods to support your energy levels and recovery.
Learn the 10 Best Hydrating Drinks With Electrolytes For Recovery.
Remember, starting a cardio routine is a personal journey, and it’s important to listen to your body and make adjustments as needed. With consistency and dedication, you’ll be on your way to reaping the many benefits of cardio exercise.
Tips to Maximize your Cardio Workouts
If you’re looking to get the most out of your cardio workouts, here are some tips to help you maximize your efforts…
1. Mix up your workouts. Incorporate a variety of cardio exercises into your routine to challenge different muscle groups and prevent boredom. Try activities like running, cycling, swimming, dancing, or using cardio machines at the gym.
2. Interval training. Incorporate high-intensity interval training (HIIT) into your cardio workouts. This involves alternating between periods of intense exercise and short recovery periods. HIIT has been shown to be effective for burning calories and improving cardiovascular fitness.
3. Use Progressive Overload. As your fitness level improves, gradually increase the intensity of your workouts. This can be done by increasing the speed, resistance, or incline of your exercises. Push yourself to work harder and challenge your body. Failing to have progressive overload WILL results in a plateau in your journey.
4. Understand the Principle of Specificity. This means that the results of training is related to what you are doing. For example, doing any form of cardio will help your cardiovascular endurance, however if you want to get better at running, the only way to do that it by running.
5. Stay motivated. Find ways to stay motivated during your cardio workouts. This could be listening to upbeat music, watching your favorite TV show or movie, or working out with a friend. Set small goals and reward yourself when you achieve them.
6. Prioritize recovery. Allow your body time to recover between cardio workouts. This can help prevent overuse injuries and improve performance. Incorporate rest days into your routine and consider incorporating activities like yoga or stretching to improve flexibility and reduce muscle soreness. When it comes to seeing results, your rest day are just as important as your training day.
7. Track your heart rate. Monitoring your heart rate during cardio workouts can help ensure you’re working at an appropriate intensity. Aim for a target heart rate zone based on your age and fitness level. This can help you optimize your workouts and avoid overexertion.
For healthy individuals, the optimal heart is between 64-95% of your max heart which can be found with the simple equation, 220 – age. (Ex: A 24 year old would have a max heart rate of 220-24 = 196 beats per minute. Optimal heart is between 64-95% of that 196 BPM).
8. Stay hydrated. Drink plenty of water before, during, and after your cardio workouts to stay hydrated. Dehydration can negatively impact your performance and recovery.
9. Listen to your body. Pay attention to how your body feels during and after your workouts. If you experience pain or discomfort, it’s important to modify or stop the exercise. Pushing through pain can lead to injuries.
By following these tips, you can make the most of your cardio workouts and achieve your fitness goals. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.
And that is all! You are ready to crush your goals and start your journey with cardio workouts.
If you want to know more about resistance training and weight lifting, be sure to check out my ultimate guide to resistance training exercises to build strength. If you have any more comments or questions, feel free to comment down below or email me here.
Leave a Reply