Cardio: Not Just Running on a Treadmill

We’ve all been there in January: you’re at the gym, and every treadmill is occupied by a determined, sweat-drenched cardio warriors. Meanwhile, the rowing machines are gathering dust in the corner like the forgotten relics of fitness past.

For many, cardio means one thing: running. But here’s the crack - cardio is not synonymous with treadmills, and it doesn’t have to be endless, monotonous jogging. Cardiovascular fitness is about so much more, and it’s a critical component of overall health that deserves being prioritised.

Let’s dive into the nuts and bolts of cardio training, from understanding the alternative methods and aligning them with your fitness goals.

Mixing cardio with strength training? There’s lots to consider!

HIIT Training is Great but Can Come at a Cost

Why Cardiovascular Fitness Matters

First things first: why bother with cardio?

Cardiovascular exercise, or “aerobic” exercise, is the gold standard for improving heart health, lung capacity, and overall endurance. Most people will know that regular cardio can reduce the risk of heart disease, lowers blood pressure…yada yada yada.

BUT It’s also a secret weapon for mental health, as it releases endorphins that combat stress and anxiety. Whether you’re looking to climb stairs without panting or run a marathon, cardio training will sort you out.

Steady-State Cardio vs. High Intensity Interval Training (HIIT): Which One Reigns Supreme?

The age-old debate in fitness circles: steady-state cardio or HIIT?

Steady State Cardio Can be a Powerful Addition

Spoiler alert: it depends entirely on your goals, preferences, and lifestyle. Let’s explore each one in turn so you can pick which is best for you.

1)      Steady-State Cardio

Steady-state cardio involves maintaining a consistent pace and intensity over a prolonged period. Think of jogging, cycling, or swimming at a moderate speed. It’s a tried-and-true method for building endurance and burning calories, particularly for beginners or those recovering from injuries.

Pros:

• Great for endurance and fat-burning.

• Easier to recover from compared to high-intensity workouts so can be incorporated with other training or demands.

• Suitable for all fitness levels.

Cons:

• Can be time-consuming.

• Can be BORING!

• Plateaus in calorie burn and adaptation can occur over time.

2)      HIIT (High-Intensity Interval Training)

HIIT alternates short bursts of intense activity with periods of rest or lower-intensity exercise.

A classic example: sprinting for 30 seconds, walking for a minute, and repeating for 15–20 minutes. This style of cardio is time-efficient, burns more calories post-workout due to the afterburn effect (EPOC or Excess Post-exercise Oxygen Consumption), and improves both aerobic and anaerobic fitness.

Pros:

• Highly efficient; workouts can be done in under 30 minutes.

• Boosts metabolism and burns calories post-exercise.

• Improves cardiovascular and muscular power.

Cons:

• Not ideal for beginners without proper conditioning.

• Higher risk of injury if form isn’t perfect.

• More taxing on the body and may require a longer recovery period.

The best approach? Mix and match.

Variety prevents BOREDOM and challenges your body in different ways. Start the week with a long run or swim, and end it with a fiery HIIT session - your heart will thank you.

But What’s the RIGHT Cardio for Your Goals?

Cardio isn’t a one-size-fits-all affair. Your chosen activity should align with your fitness objectives:

• Weight Loss: Activities like running, cycling, and rowing burn significant calories. HIIT is particularly effective for torching fat while preserving muscle mass.

• Endurance Building: Opt for steady-state exercises like swimming or long-distance running.

• Low-Impact Fitness: Swimming, walking, or cycling are joint-friendly options.

• Skill Development: Sports like tennis, basketball, or martial arts provide cardio benefits while honing coordination and agility.

Remember, the best cardio exercise is the one you enjoy and can stick to consistently.

Hate running? Trade it for dance classes, rowing, or brisk hiking.

How to Measure Progress: Heart Rate Zones and VO2 Max

Tracking progress isn’t just for the number-obsessed; it’s a practical way to ensure your cardio sessions are effective. Here’s how:

Heart Rate Zones

Your heart rate (HR) is a reliable indicator of exercise intensity. Use the formula 220 – your age to estimate your maximum heart rate (MHR). Then, train within these zones based on your goals:

• Zone 1 (50–60% MHR): Warm-up and recovery.

• Zone 2 (60–70% MHR): Fat-burning and aerobic base building.

• Zone 3 (70–80% MHR): Improves endurance and aerobic capacity.

• Zone 4 (80–90% MHR): High-intensity for anaerobic gains.

• Zone 5 (90–100% MHR): Maximum effort for short bursts.

…Here’s an example for me (31 years young):

MAX HEART RATE (220 - AGE)
31	AGE
189	MAX HEART RATE

	HR ZONE	Lower	Upper	HR RANGE
Zone 1: Warm-up and recovery.	50%	60%	95	113
Zone 2: Fat-burning and aerobic base building.	60%	70%	113	132
Zone 3: Improves endurance and aerobic capacity.	70%	80%	132	151
Zone 4: High-intensity for anaerobic gains.	80%	90%	151	170
Zone 5: Maximum effort for short bursts.	90%	100%	170	189

VO2 Max

VO2 max measures the maximum amount of oxygen your body can utilize during intense exercise. It’s a great metric for cardiovascular fitness. While it requires lab testing for precise measurement, many fitness trackers and watches provide estimates based on your activity and heart rate.

Improving VO2 max means your heart and lungs are becoming more efficient - a clear sign of progress.

Check yours now!

Cardio Meets Strength: Building a Balanced Routine

Cardio and strength training often feel like rival siblings competing for attention. But here’s the truth: they’re better together. Combining the two creates a balanced routine that enhances overall fitness, prevents plateaus, and reduces injury risk.

Improved cardiovascular fitness can enhance recovery from strength training, which may contribute to better strength training results. Who knew?

Scheduling Cardio and Strength

• Alternate days (ideally): Dedicate specific days to cardio and others to strength training.

• Same-day combo: Perform cardio after strength training if muscle-building is your primary goal; reverse the order if endurance takes precedence. Have a higher intensity for the ‘priority’ session and a less intense session for the other.

• Hybrid workouts: Incorporate exercises like kettlebell swings, battle ropes, or circuit training that blend cardio and strength.

Cardio, Redefined

Cardio shouldn’t feel like a punishment; find whichever form works best for you! Whether you’re chasing a runner’s high, mastering butterfly strokes in the pool, or smashing through a HIIT session, the key is to make cardio a sustainable and enjoyable part of your lifestyle.

Ditch the treadmill punishment and monotony, explore diverse options, and watch as your endurance, strength, and overall well-being improve.

With every stride, pedal, or stroke, you’re building endurance; for life, not just the gym.