Cardio Training

There are many different ways to do cardio training, so be sure to try out different kinds of exercises to find ones that you enjoy. A few examples are walking, running, biking, swimming, stair climbing, and cardio-based circuits. No matter which form of cardio training you do, the three variables below will help you structure the best routine: 

Quantity

Aim to get 150 minutes of moderate aerobic exercise per week. That’s just 30 minutes a day, five days a week. You can schedule short cardio workouts every day (or every other day). You can even do them in 10 minute blocks. Your cardio workouts don’t need to be long—it’s better to do a little each day than trying to start with a two-hour run.  

Frequency

Taking a 30-minute brisk walk five days a week is an example of how you can meet your 150-minute target. Schedule a routine based on your life and needs. Remember that any movement is better than none at all. The most important thing is to make sure you’re moving regularly and limiting long periods of sitting.

Intensity

Exercising at a moderate level of intensity means that you’re working at about 50–60% above your resting heart rate. If you don’t have access to a heart rate monitor, you can find your resting heart rate yourself. First, take your pulse as soon as you wake up in the morning. Press two fingers against your wrist or under your jaw below your ear and count how many beats you feel in a 60 second period. This number is your resting heart rate. Then, subtract your current age from 220—this is your maximum heart rate. Next, subtract your resting heart rate from your maximum heart rate. Multiply that number by your target percentage (50–60%) and add your resting heart rate. 

Below is an example of this calculation for a 45-year-old with a resting heart rate of 65 beats per minute, who wants to exercise at an intensity that’s 60% above resting heart rate:

Age=45 Resting heart rate=65 Target intensity rate=60% above resting heart rate

1. 220-45=175
2. 175-65=110
3. (110×60%)+65=131 (target heart rate)

This person can wear a heart rate monitor during cardio exercise, use a machine that has a built-in heart rate monitor, or pause during exercise to take their pulse to make sure they’re reaching 131 beats per minute. 

While heart rate calculations are a great tool, you don’t have to do math to know if your cardio training is intense enough. If you’re breaking a sweat and have trouble holding a conversation while exercising, then you’re at the right intensity level!

As mentioned above, there are many different types of cardio exercises. Choose cardio exercises based on what you enjoy, the equipment you have access to, your environment, and your schedule. It’s important to start with something you enjoy, at a level that’s manageable. You can always increase the length or intensity of your workouts as you improve your endurance.

Walking

Walking is one of the most accessible and simple forms of aerobic activity. Other than wearing the appropriate shoes, walking doesn’t require any special equipment and can be done inside or out. You can walk on trails, in malls, on a treadmill, on tracks, or on the beach. 

Hiking

Hiking is a form of aerobic exercise that can be done in a wide variety of outdoor settings, such as on hills and mountains, in forests, or anywhere that has uneven terrain. It is very important to make sure that you have the appropriate shoes for hiking. Depending on your fitness level and the intensity of the hike, you may want to use hiking poles. Hiking poles dig into the ground and help you stabilize and push yourself forward and up. Hiking poles can help to improve your balance and stability, especially while walking on uneven surfaces.

Running

Much like walking, running is an easily accessible and simple form of cardio exercise. It usually requires a higher level of fitness than walking and should be an activity that you build up to. Take walks to increase your stamina before you begin running. Running can also create more stress on your joints compared to other forms of cardio, so it’s very important to incorporate strength training into your fitness routine if you want to start running. This will ensure that your muscles are strong enough to support you on your runs. Listen to the podcast below for some expert tips from Matt DeBole, running coach, physical therapist, and Crossover’s Physical Medicine Program Manager.

How To Avoid Running Into A Wall
(with Matt DeBole, DPT, Physical Therapist)

Swimming

When done in a safe environment, swimming is a great way to get cardio exercise. If you’re new to swimming, your heart rate might go much higher than the target cardio intensity. Start with short increments of time and take frequent breaks. If you don’t know how to swim, you can take lessons at a gym or community center. Swimming can be a great form of exercise for those who have arthritis, injuries, or other circumstances that may make higher-impact exercise like walking or running difficult or painful.

Biking

Biking or cycling is a form of aerobic exercise that can be done in a few different ways. A stationary bike indoors or a regular bike outdoors can both be used. Biking can be ideal for individuals who have difficulty walking for  extended periods. Like swimming, biking is a non-impact form of cardio that is ideal for individuals who have difficulty with extended periods of walking or running.

Aerobics/Cardio Classes

These classes use different movements such as squats, stepping, arm movements, and kicks in a rhythmic routine. They typically use minimal or no equipment and are a great way to add variety to your cardio training schedule. Many gyms offer cardio and aerobics classes, and there are many free options online too. Did you know – that we offer daily free fitness classes on BeWell? Learn more here.

The videos below show three cardio routines that you can do at home. Give them a try!

There are many benefits of incorporating cardio training into your fitness routine, including: 

Lowered Risk of Disease

Aerobic exercise can help lower your risk of stroke, some types of cancer, heart disease, high blood pressure, obesity, and Type 2 diabetes. In addition, cardio also helps to keep vital organs functioning well, including your heart, lungs, pancreas, and skin. 

Increased Endurance and Strength

Over time, consistent aerobic exercise allows your body to adapt to increased workloads. This can help in your everyday activities, such as carrying groceries or lifting heavy boxes. If you exercise regularly, you will begin to notice that you can move a lot more throughout your day without getting exhausted!

Elevated Mood and Energy and Improved Sleep

There’s a reason why you feel so good after an awesome workout. Aerobic exercise increases your energy levels by releasing endorphins, the hormones that cause a sense of pleasure and euphoria. Cardio can also help you fall asleep faster and can help increase your REM sleep. However, don’t exercise too close to your bedtime or you may struggle to fall asleep.

Your Crossover care team is here to help. We have coaches who can make a plan so you know where to start. Our mental health team can talk you through your stress and anxiety. Your physical therapy team can help you recover from injury with safe movement. Or you can start with a physical for a full picture of your overall health. Wherever and whenever you’re ready to begin, just start a Conversation with your Crossover care team. We want you to be well.