The term “cardio” originates from the Greek word kardia, meaning heart, and refers to activities that benefit the heart and circulatory system.
For many, cardio conjures images of running, cycling, or high-intensity interval training (HIIT). But in reality, cardio encompasses any activity that challenges the heart and lungs.
Defining Cardio: What Qualifies?
While it might seem that any activity that raises your heart rate qualifies as cardio, it’s not quite that simple. Leisurely pursuits like walking or a casual bike ride to the pub, while beneficial, generally don’t meet the threshold for cardiovascular exercise—unless you’re starting from a very low fitness level. For an activity to count as true cardio, it must:
- Raise your heart and breathing rates.
- Challenge your cardiovascular system—similar to how weightlifting targets muscles like the biceps or abs.
Why Cardio Matters
Experts agree that adults should engage in some form of physical activity daily. Not only does cardio improve heart and lung function, but it also boosts energy levels, supports weight management, and enhances mental health.
The good news? There’s a wide range of activities to suit beginners and seasoned fitness enthusiasts alike.
Moderate Aerobic Activities for Beginners
Moderate-intensity activities gently raise your heart rate, quicken your breathing, and warm you up without leaving you breathless. A good indicator of moderate intensity is the ability to hold a conversation while exercising, but not sing.
Here are some beginner-friendly options:
- Outdoor Activities: Brisk walking, casual cycling, or hiking.
- Everyday Chores: Push a lawnmower, wash your car, or even carry groceries.
- Indoor Fun: Dance around your living room or vacuum with gusto (yes, this counts!).
Vigorous-Intensity Activities: Stepping It Up
Moderate activities can shift into vigorous territory by increasing effort. Vigorous exercise significantly raises your heart rate, leaves you breathing hard, and challenges your stamina. Examples include:
- Riding a bike on hilly terrain or at a fast pace.
- Swimming laps at high speed.
- Skipping rope or performing aerobics.
- Sports like football, rugby, hockey, or netball.
If you’re ready for a more structured plan, consider programs like Couch to 5K, which gradually transitions beginners into runners over nine weeks.
High-Intensity Workouts: For the Hardcore Crowd
For those seeking an extra challenge, high-intensity activities push the body to its limits. These include:
- Circuit training.
- Spin classes.
- Heavy weightlifting.
- High-Intensity Interval Training (HIIT).
HIIT alternates between short bursts of maximum effort and brief rest periods, making it an efficient and effective workout option for building endurance and burning calories.
The Takeaway
The beauty of cardio is its versatility. Whether you’re vacuuming your home, tackling a 5K, or powering through a HIIT session, the key is finding activities that raise your heart rate and make you feel good. Start small, aim for consistency, and gradually challenge yourself to build stamina and improve your health.
Moderate activity will raise your heart rate a little, and make you breathe faster and feel warmer.
One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.
If you are new to exercise why not try outside-intensity activities such as a brisk walk, riding a bike, hiking and even pushing a lawnmower can count towards exercise.
Indoors try dancing, hoovering or even both at the same time if you want to get a bit more vigorous.
What counts as vigorous-intensity activity?
Most moderate activities can become vigorous if you increase your effort, such as riding a bike fast or on hills, swimming fast, skipping rope, aerobics and sports, like football, rugby, netball and hockey all come into more vigorous activities unless of course you’re the goalkeeper. (only joking keeper)
For a moderate to vigorous workout, try Couch to 5K, a 9-week running plan for beginners.
If you’re hardcore and looking for something high-intensity look into things such as circuit training, spin classes, lifting heavy weights and interval running, these very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.
This type of exercise is also known as High-Intensity Interval Training (HIIT).