A beginner's guide to: Cardio training

aerobic exercise, cardiovascular exercise, endurance training, cardio workout, heart health training

Cardio training strengthens your heart, burns calories and strengthens stamina. It includes activities like running, swimming, cycling, sports and walking with weighted vests.

In a hurry and don't have any questions?

  1. Check out our safety recommendations.

  2. Make sure you are fed and hydrated.

  3. Put on appropriate clothing and footwear.

  4. Set your specific goals for this session and get to it!

  5. When you are ready, head to our Practice Guides and get started.

Looking for detailed practice guides? Hang tight, they are coming soon!

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

Cardio training offers incredible mind and body benefits, improving not only your physical health but also your mental and emotional resilience. Check out these benefits.

Heart health

Physical well-being

Weight management

Physical well-being

Boosted mood

Emotional well-being

Increased endurance

Physical well-being

Better sleep

Emotional well-being, Physical well-being

People who love cardio training

David Goggins

Person

Chris Hemsworth

Actor

Cristiano Ronaldo

Sports

Run Fatboy Run (Movie)

Movie

Real people's experiences

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1 experiences

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

⚠️

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.

⚠️

Stop if you experience pain, strong discomfort or dizziness.

⚠️

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!"

Getting started guides coming soon...

Are you ready to try cardio training?

We are busy working on detailed getting started guides and individual practice guides to follow.

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).

Compare

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

Setup time

Active practice time

Unexpected advantages

Ancestry, history, facts and other trivia

"Running is the greatest metaphor for life, because you get out of it what you put into it.” - Oprah Winfrey

The song "Eye of the Tiger" by Survivor became an anthem for cardio workouts after being featured in "Rocky III.”

Swimming is one of the best cardio exercises, engaging almost every muscle in the body.

Richard Simmons became a pop culture icon in the 1980s with his energetic cardio workout videos.

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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

Introduction guides from around the web

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