Enough Heart to Count
Just in case you were wondering.
You’re undoubtedly aware at this point of the importance of regularly engaging in cardio workout. Just so you know, the American Heart Association suggests engaging in moderate cardio exercise for at least 150 minutes each week (or 75 minutes of more intense cardio). However, if you’re wondering: Exactly what is cardio? You’ve arrived to the correct spot if you’re wondering what exercises will get your heart rate high enough to help you reach your objectives.
The short answer is cardio, short for cardiorespiratory training, which is any type of exercise that puts so much strain on your body that it raises your heart rate and causes your blood to circulate more quickly.
What was the outcome? According to exercise physiologist Austin Martin, “cardio makes your body, specifically your heart, able to deliver more oxygen to your muscles.” Your body’s maximum oxygen consumption (VO2 Max) can be raised with cardiac training, along with your degree of total cardio fitness.
The lower your resting heart rate, the higher your cardio fitness level is—FYI, athletes can have resting heart rates that dip into 40 bpm territory. Your resting heart rate depends on a lot of factors like your age, medical history, and physical activity level. “A nurse, who is running around a hospital for a 12 hour shift, is burning way more energy than someone who has a desk job,” Keita-Taguchi explains. “She likely needs less weekly cardio than the person who is mostly sedentary.”
To learn more about what qualifies as cardio and just how it helps your body stay healthy read on.
What are the benefits of cardio?
In terms of long-term benefits, Martin says that cardiovascular exercise reduces your overall risk of death and disease. “It makes you effectively younger,” he says. “Many people who have exercised [throughout] their lifetime will have a physiologic age way less than their actual age.” In fact, one study published in the Journal of the American College of Cardiology found that marathon training, which requires you to regularly run, can reduce four years’ worth of blood pressure and stiffness to your arteries.
It’s especially beneficial to people on a weight loss journey. “It’s a great way to supplement strength training to help reduce body fat,” says Keita-Taguchi. When you combine cardio training with strength training, you create an opportunity for your body to burn calories and an elevated rate even after you’re done exercising as your body works to recover and repair its muscles. This fitness phenomenon is formally known as EPOC.
Not only does cardio have physical benefits, but it can also have an effect on your mental health. There are studies linking cardio training specifically to a lower risk of depression. A study published in the American College of Sports Medicine’s Health and Fitness Journal found that even modest levels of exercise can contribute to the improvement of symptoms in people with depression.
Aside from improving your mental health, cardiovascular training also has a positive effect on cognitive function, since it increases overall blood flow to the brain, says Keita-Taguchi. Aerobic exercise improves the brain’s ability to reason, plan, and problem solve, according to a study by Columbia University”s Irving Medical Center.
What are the best types of cardio exercises?
While cardio may instantly make you think of running, Keita-Taguchi says that really any exercise which stimulates an increased heart rate can really be considered cardio, though your workouts should fall in line with your goals.
If you’re looking for moderate cardio, stick to workouts that feel like a six or seven out of 10 in terms of effort, if 10 is your all out max. Anything that feels like an eight or above is considered vigorous exercise.
Swimming: This is perfect for people who don’t want to put too much pressure on their joints. “Swimming is great because it’s low-impact and builds great cardiorespiratory health. If you have knee issues or jumping is not for you, swimming can be a great alternative,” says Keita-TaGuchi.
Hiking: Not only does hiking promote physical activity, but spending time in nature is restorative for mental and emotional health, too. It actually quiets the part of the brain associated with overthinking, according to research published by PNAS.
Running: Steady-state jogging is arguably the form of exercises most people think of when it comes to cardio. If you’re looking for ways to become a runner, here’s where to start.
Bodyweight HIIT Exercises: Working on explosive, high-intensity exercises for about 30-45 seconds bursts is an easy way to create a challenging and sweaty exercise, says Keita-TaGuchi. Here are five HIIT workouts for women who want to get fit fast.
Kickboxing: With kickboxing, you may just be able to burn between 582 and 864 calories an hour. Spar for 90 seconds at a time and then rest for 30 to create a serious burn.
Stairs: Martin says climbing stairs is a demanding exercise that also builds leg strength. This can be a steady state workout, or you can do it in interval format, where you alternate between one minute of low and moderate-to high-intensity climbing, playing with the length of your intervals and rests.
Rowing Machine: Though it’s a low-impact exercise, rowing workouts are really high-intensity. What’s more, they activate all the major muscles in your legs, arms, back, and core.
Kettlebell Circuit: Adding kettlebells to your circuit training can keep you burning calories for up to 36 hours after you’re done working out, according to Noam Tamir, CSCS. In just one hour, you can burn between 554 and 822 calories.
Biking: “Cycling is an awesome steady state and HIIT option that is also low impact,” Martin says. “With an indoor bike, you can try 30 seconds on hard, followed by 30 seconds easy for an amazing burn.” He also says it’s a great option for people who want to achieve a sprint, but aren’t necessarily in the best physical condition to run.
Jump rope: Not only is jumping rope one of Halle Berry’s fav forms of cardio, but it’s super effective at burning major calories too.
