Cardio training strengthens your heart, burns calories and strengthens stamina. It includes activities like running, swimming, cycling, sports and walking with weighted vests.
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.
Check out our safety recommendations.
Make sure you are fed and hydrated.
Put on appropriate clothing and footwear.
Set your specific goals for this session and get to it!
When you are ready, head to our Practice Guides and get started.
Looking for detailed practice guides? Hang tight, they are coming soon!
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!
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
David Goggins
Person
Chris Hemsworth
Actor
Cristiano Ronaldo
Sports
Run Fatboy Run (Movie)
Movie
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1 experiences
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.
Running
Cycling
Swimming
Rowing
Walking with weighted vests
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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.
🤔
"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!"
Are you ready to try cardio training?
We are busy working on detailed getting started guides and individual practice guides to follow.
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
2nd pick
3rd pick
Availability
Widely
Widely
Moderately
Average cost per session
Free or low cost
Moderate costs
Expensive
Special equipment required
Some with costs
Costly equipment
Some with costs
Potential for socialisation & community
Mostly solo
Highly social
Social potential
Safety & skill building
Mixed results
Mixed results
Safe & fast
Space or privacy required
Minimal
Some required
Minimal
Ease of scheduling
Very flexible
Need to plan
Need to plan
Setup time
Little to none
Over 30 mins
Up to 30 mins
Active practice time
Under 20 mins
Up to an hour
Up to an hour
Unexpected advantages
Actually useful
Actually useful
Random
"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
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5 memes
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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