Death By Cardio

People either love or hate cardio and half of the time they don't know what exactly counts as cardio - other than running. Let's go over what exactly cardio is, why you need it, how much you need to do, and where your heartrate should be.

What is Cardio?

Cardio (short for "cardiovascular") is also referred to as aerobic exercise. Aerobic refers to "requiring oxygen" (thus utilizing the cardiovascular system). A good way to think about it is that all cardio is going to get your heartrate up and it's going to require you to breathe to accommodate the movement.

Lady on an elliptical

What types of exercises are cardio?

• Speed Walking

• Running/Jogging

• Aerobics

• Rowing

• Biking

• Spin Class

• Swimming

• Nordic Skiing

• Stair Climbing

• Elliptical Run (requires an elliptical machine)

• Jump Rope

• HIIT

• Dance

• Dance Aerobics Class (like Zumba or Jazzercise)

A lot of times, people will mention that they have to "catch their breath" or "learn to breathe properly" either during or after these activities.

Why do you need cardio?

Doing cardio utilizes your cardiovascular system - that's the heart, blood, lungs. It gets your whole system moving through the pumping of blood and flow of oxygen. It also burns calories (not fat, doesn't build muscle). If you are sedentary (sit around, stationary during most of your day) then cardio is going to be VERY beneficial. It helps with brain function because you get more blood and oxygen moving in your body. It helps decrease your resting blood pressure. It helps with bone mass, which can help prevent osteoporosis, by the mechanics of movement and use of gravity. It helps to reduce stress. It helps with muscle function, proper digestion, and increasing breathing function.

Overall, cardio is something that everyone needs in order to function better. 15-30 minutes a day can really change your quality of life.

The next 2 images explain cardio zones (image 1) and a chart based on age for your heartrate range (image 2).

Cardio Zones

Cardio Target Ranges by Age

How much cardio do you need? Where should your heartrate be?

Your heartrate should be within (usually) Level 3 - the green zone. Find your age on the chart and find your heartrate range. The ideal length of time, according to image 1, is 10-40 minutes, but doctors tend to suggest 15-30 minutes if you're starting out.

I'll use myself as an example. I'll be 42 by the end of the year, so I'll go with those numbers. Age: 42, zone 3 range is 125-142. I usually speed walk at 3.1 MPH on the treadmill, with the incline up at 8.0 (out of 15 max), for 60 minutes. My heartrate is usually in the 130s.

Image to the right is me after about 10 minutes on the treadmill. I wear a beanie so I sweat more. I also usually wear a sweatshirt, but just not on the day I took this photo. Sweat-a-saurus Rex!

How do you figure out your heartrate?

You can use a clock with a seconds hand. Find your pulse. Count how many times your heart beats in 10 seconds, then multiply that by 6. That will give you your beats per minute. Another way to do it is to wear a heartrate monitor like a Polar heartrate monitor or a fitness watch. If you use a machine at the gym, then they will often monitor your heartrate if you hold the metal plated grips for a few seconds.

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Readers: What type of cardio do you prefer to do? Is there a type you absolutely hate? Playlist recommendations for a cardio-only playlist?