Cardio training strengthens your heart, burns calories and strengthens stamina. It includes activities like running, swimming, cycling, sports and walking with weighted vests.
A beginner's guide to: Cardio training
aerobic exercise, cardiovascular exercise, endurance training, cardio workout, heart health training
Get started with our cardio training practice instructions in our free mobile app
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
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Make sure you are fed and hydrated.
Put on appropriate clothing and footwear.
Set your specific goals for this session and get to it!
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What is cardio training?
Cardio training, or aerobic exercise, is vital for heart health, endurance and overall fitness. It covers a wide range of activities, from running and cycling to sports like basketball or soccer, and even walking with weighted vests – a trend that’s becoming more popular for adding intensity without high impact. Cardio helps improve cardiovascular function by raising your heart rate and keeping it elevated for extended periods.
Whether you prefer the simplicity of a brisk walk, the fun of team sports or the challenge of swimming, cardio can fit into any routine. Beginners can start with moderate activities and progress as their fitness improves. Cardio training not only enhances physical health but can also uplift your mood and boost energy levels, making it a great addition to your daily life. Are you ready to get moving and lift that heart rate? Read on for more details so you are set up for an excellent session!
Why cardio training is good for you
Extensive research confirms Cardio training delivers sharp focus, lifted mood and more abundant energy. Expect improved cognitive function, greater stress resilience and enhanced fitness.
Direct increase in movement
Focus area: Physical activity (Impact rating: High)
Lifts mood fast
Focus area: Lightheartedness (Impact rating: High)
Boosts attention span
Focus area: Focus (Impact rating: High)
Raises daily energy
Focus area: Vitality (Impact rating: High)
Sharpens flexible thinking
Focus area: Creativity (Impact rating: Medium)
People who love cardio training
David Goggins
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Chris Hemsworth
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Cristiano Ronaldo
Sports
Run Fatboy Run (Movie)
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Real people's experiences
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Starting cardio training? Read this first
Caught the fire? Ready to expand your lungs and stretch those legs? There's no time like now! Before you dive in, rest assured that cardio training is safe for most people in most styles. Keep reading to find out what's going to work best for you.
Common styles
Running
Cycling
Swimming
Rowing
Walking with weighted vests
Safety
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Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.
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Stop if you experience pain, strong discomfort or dizziness.
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Wear appropriate footwear and stay hydrated.
What you might experience
🤔
"Why did I think running was a good idea?"
😬
"My legs feel so heavy!"
😊
"Ok, I'm finding my rhythm!"
😩
"My legs are burning, but I'm almost there!"
🥳
"I did it! I got myself back home!"
Try cardio training today
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
What you need to know about cardio
Let's compare three different ways to start cardio training for the first time: Self-led (using online guided sources), group (IRL), and 1:1 with an Instructor (online or IRL).
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Recommendation for first-timer
Availability
Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
Ease of scheduling
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Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
Richard Simmons became a pop culture icon in the 1980s with his energetic cardio workout videos.
Swimming is one of the best cardio exercises, engaging almost every muscle in the body.
Zumba, a cardio workout inspired by Latin dance, was created by Alberto "Beto" Perez in the 1990s.
"Running is the greatest metaphor for life, because you get out of it what you put into it.” - Oprah Winfrey
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4 facts
Popular memes
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5 memes
Academic research we rate
The influence of exercise and physical fitness status on attention: a systematic review
Fernandes M. de Sousa, A., Medeiros, A. R., Del Rosso, S., Stults-Kolehmainen, M., & Boullosa, D. A. (2018). The influence of exercise and physical fitness status on attention: a systematic review. International Review of Sport and Exercise Psychology, 12(1), 202–234. https://doi.org/10.1080/1750984x.2018.1455889
Aerobic Exercise Training Improves Cerebral Blood Flow and Executive Function: A Randomized, Controlled Cross-Over Trial in Sedentary Older Men
Kleinloog, J. P. D., Mensink, R. P., Ivanov, D., Adam, J. J., Uludağ, K., & Joris, P. J. (2019). Aerobic Exercise Training Improves Cerebral Blood Flow and Executive Function: A Randomized, Controlled Cross-Over Trial in Sedentary Older Men. Frontiers in Aging Neuroscience, 11. https://doi.org/10.3389/fnagi.2019.00333
The Effects of Physical Exercise on Mental Health: From Cognitive Improvements to Risk of Addiction
Caponnetto, P., Casu, M., Amato, M., Cocuzza, D., Galofaro, V., La Morella, A., Paladino, S., Pulino, K., Raia, N., Recupero, F., Resina, C., Russo, S., Terranova, L. M., Tiralongo, J., & Vella, M. C. (2021). The Effects of Physical Exercise on Mental Health: From Cognitive Improvements to Risk of Addiction. International Journal of Environmental Research and Public Health, 18(24), 13384. https://doi.org/10.3390/ijerph182413384
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7 research pieces
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