Cardio: Is it ACTUALLY Necessary?
When you hear the word “cardio,” what comes to mind? Maybe you picture someone drenched in sweat, pounding away on a treadmill. Or maybe you think of those old-school aerobics videos with upbeat music and enthusiastic instructors in neon spandex. Either way, cardio is something most of us dread even thinking about. Trust me, I’m in that same boat – I ain’t no cardio guy.
But cardio – short for cardiovascular or aerobic exercise – isn’t just for hardcore athletes or fitness fanatics. It’s an essential part of any balanced fitness routine, and it’s something anyone can benefit from. So, whether you’re just getting off the couch or looking to fine-tune your health game, let’s break down what cardio really is, how it helps, a few things to watch out for, and how to make it work for you.
Key Takeaways
- Cardio= any rhythmic activity that raises your heart rate and keeps it up.
- It strengthens your heart and lungs, boosts your mood and brainpower, helps with weight management, and lowers disease risk.
- Start slow, mix things up, and be kind to your body.
Quick Recommendation: Cardio isn’t the most enjoyable thing in the world (for most) and sometimes, it can get hard to find time for a session. I get it. There’s a lot going on in each of our lives and working is one of the biggest parts of it. Some jobs allow you to stay active, sometimes even too active. But your typical office job or the usual “sit down for 8 hours and stare at a computer” kind of job don’t allow for very much activity.
That’s why I’d recommend the TRAILVIBER Walking Pad Treadmill. It doesn’t take up a whole lot of room, you can just walk while you do your work, and weather has no impact on whether or not you can get a session in. Outside of natural disasters in your area of course. I mean, c’mon. That’s self explanatory. It’s just an overall great choice for those who have packed or busy schedules.
What Exactly Is Cardiovascular (Aerobic) Exercise?
Cardiovascular (or aerobic) exercise is any activity that gets your heart rate up and keeps it elevated for an extended period of time. “Aerobic” literally means “with oxygen,” which basically means your body uses oxygen to generate energy to keep you moving.
The goal of cardio is to strengthen your heart, lungs, and circulatory system – the same way strength training strengthens your muscles (bicep curls to strengthen biceps or squats to improve legs). It’s called cardio for a reason: your cardiovascular system (heart + blood vessels) is the star of the show.
Examples of cardio include:
- Brisk walking
- Jogging or running
- Biking (indoor or outdoor)
- Swimming
- Dancing (Zumba, anyone?)
- Jump rope
- Hiking
- Rowing
- Group fitness classes
If it gets you breathing harder, increases your pulse, and you can sustain it for more than a couple minutes – it’s probably cardio. And you may do more cardio than you realize because there’s a lot of ways to have fun with it.
Why Cardio Is Good for You (like, seriously good)
Here’s the best part about all of it: cardio is one of the most accessible and rewarding forms of exercise. No gym membership needed. No fancy gear required. And a six-pack is completely irrelevant to start. And the benefits? Oh, there’s plenty, and they go way beyond the simple idea of “burning calories.”
1. Heart and Lung Health
Cardio literally trains your heart to be more efficient. A stronger heart pumps more blood with each beat, which means it doesn’t have to work as hard – both during exercise or while you’re binge-watching your favorite show. Your lungs also get better at delivering oxygen throughout your body.
2. Weight Management
While weight loss isn’t the only reason to exercise, cardio helps you create a calorie deficit if that’s your goal. Activities like jogging, swimming, and cycling can burn a significant amount of calories, especially when paired with a balanced diet. Though, I’d recommend doing it after strength training, if your goal is to lost weight, as to not hinder your abilities during your lifts.
3. Boosted Mood and Energy
Cardio releases endorphins – those magical “feel-good” chemicals that fight stress and anxiety. You might start your workout feeling meh and just not into it at all, but chances are you’ll end up with more energy and satisfaction (or maybe you’ll have had some fun).
4. Better Sleep and Brain Function
Regular aerobic activity helps regulate your sleep patterns and improves focus, memory, and cognitive health. It’s like giving your brain a daily tune-up.
5. Lower Risk of Chronic Diseases
Cardio reduces your risk of high blood pressure, type 2 diabetes, stroke, and even some cancers. It’s preventative medicine – without the co-pay.
Quick Recommendation: While cardio is beneficial, you shouldn’t be skipping out on your strength training either. C’mon now, can’t be skipping out on the fun part (in my opinion) right? But, I do understand that people have busy lives and trying to fit cardio and strength training and all this other planning can get hectic.
That’s exactly the reason why the HPYGN Resistance Band set is something I wholeheartedly give my support towards. Resistance bands provide a variety of benefits but the highlights include: you don’t need a whole lot of space, you can do a variety of different exercises with them, and they don’t cost an arm and a leg. (Click here if you want to learn more about resistance bands.)
Are There Downsides? A Few Things to Keep in Mind
Cardio is awesome, but it’s not perfect. Like any exercise, it has its limits and potential pitfalls if you’re not careful.
1. Doing Too Much Too Soon
One of the biggest mistakes beginners make is going all-out right away. That’s a fast track to burnout – or worse, injury. If you’re not used to moving much, start small and build up. Walking 15 minutes a day is a perfectly valid starting point. Running 10 miles is not whether you’re new or coming back after a long break.
2. Overuse Injuries
Repetitive movements, especially high-impact ones like running, can strain your joints and muscles over time. This is why mixing up your cardio – think swimming one day, biking the next – can be super helpful. Remember people, there’s plenty of options to choose from so don’t get stuck doing the same thing every day. That’s boring. If you enjoy it though, that’s your call.
3. Neglecting Strength Training
Cardio is great, but it’s not the whole picture. If your only workout is long cardio sessions, you might lose muscle along with fat, which can slow down your metabolism and make you more prone to injury. So don’t slack on your strength training unless you want to invite more risk into your life.
4. Plateauing
Your body adapts to cardio over time so if you do the same 30-minute walk every day for months, it’s highly likely you’ll stop seeing progress. That’s your sign to change it up – add hills, increase intensity, or try a new activity. You probably shouldn’t wait to see it happen though.
5. Cortisol
While cardio does release endorphins, it can also release cortisol, the stress hormone. The amount that’s released depends on how intense the session and how long you go for. Higher intensity and longer sessions increase the amount of cortisol that’s release. It’s not all bad though, cortisol is a normal thing with exercise and helps to repair muscle after a workout or cardio session. Just like with everything else, cortisol is good in moderation.
How Much Cardio Should You Do? (And WhatShould You Actually Do?)
The American Heart Association recommends:
- At least 150 minutes of moderate-intensity cardio per week, or
- 75 minutes of vigorous-intensity cardio per week, or
- A combination of both
But let’s break that down in practical terms:
- Moderate intensity means your heart rate is elevated but you can still talk. Think brisk walking, dancing, or casual biking.
- Vigorous intensity means you’re breathing hard and can only speak in short bursts. Think running, HIIT workouts, or spin class.
How to Get Started (Even If You’re Newbie Status)
Step 1: Pick something you don’t hate.
You don’t have to run if you hate running. Walking, dancing in your kitchen, or playing tag with your kids all count. If you actually enjoy what you do, you’ll want to keep doing it.
Step 2: Start small.
Begin with 10-20 minutes a few days a week. Your goal is to build the habit, not win a marathon. Doesn’t hurt to dream big, but you’ve got to build up to it in the now.
Step 3: Be consistent, not perfect.
If you miss a workout, it’s not the end of the world. Progress comes from showing up regularly, not pushing yourself to the limit every time.
Step 4: Mix it up.
Try different types of cardio to keep things interesting and prevent overuse injuries. Maybe do a hike on the weekend, a Zumba class midweek, and some light jogging on your own.
Realistic Weekly Cardio Plan for Beginners
Here’s a simple weekly layout you can adjust:
- Monday: 20-minute brisk walk
- Wednesday: 30-minute bike ride or dance workout
- Friday: 20-minute jog-walk intervals (run for 1 min, walk for 2)
- Sunday: 45-minute hike or swim
That gives you variety, builds your endurance, and hits the 150-minute mark – without being overwhelming. I mean, look at that program – it’s not complicated in the slightest, there’s no big scary numbers, and realistically, time will fly right on by when you’re doing it.
Quick Recommendation: Soreness and stiffness are just a part of the process when you are improving your physical health. You’re literally pushing your body to get better and better, week after week. If you don’t feel any sort of soreness or stiffness, I have a feeling you ain’t doing something right. Something is wrong there.
But when you do experience soreness, stiffness, and the tightness and pain that comes with it, a massage gun will help ease that feeling in your muscles. The Hyperice Hypervolt 2 massage gun is a solid option for anyone and sets a standard. The Hyperice Hypervolt 2 Pro offers 2 more speeds to really fine-tune your relief but if want something a little cheaper, the Hyperice Hypervolt Go 2 is the way to go.
Final Thoughts
Starting a cardio routine can feel intimidating, especially if you’re new to fitness or coming back after a long break. Plus, the word “cardio” typically doesn’t have a positive connotation. But here’s the truth: it’s a lot easier than you think and you don’t need to be perfect – you just need to begin. The beauty of cardio is that it’s flexible and forgiving. Whether you’re walking around the block, dancing in your living room, or biking through a park, every step counts.
The goal isn’t to punish your body – it’s to celebrate what it can do and gradually help it do more. Give yourself credit for showing up. Progress doesn’t happen overnight, but it does happen when you stay consistent and make small, realistic changes over time.
The best kind of cardio is the one you’ll actually do – so lace up your sneakers, find what works for you, and get to it. You’ve got this.
