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
Want to get into cardio training?
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
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Check the safety tips
A few must-knows to ensure you’re covered.
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Space, setup, and time. Check the practical stuff so you're good to go.
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Ready to do it right now? Step straight into a fully guided session.
Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.
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!
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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
Person
Chris Hemsworth
Actor
Cristiano Ronaldo
Sports
Run Fatboy Run (Movie)
Movie
Want a closer look at cardio training?
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1 experiences
Ways to try it, what to expect, and how to stay safe. Read on!
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!"
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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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
Setup time
Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
Swimming is one of the best cardio exercises, engaging almost every muscle in the body.
The song "Eye of the Tiger" by Survivor became an anthem for cardio workouts after being featured in "Rocky III.”
"Running is the greatest metaphor for life, because you get out of it what you put into it.” - Oprah Winfrey
The marathon was inspired by the Greek soldier Pheidippides, who ran from Marathon to Athens to deliver news of victory.
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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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