cardio

Cardio, short for cardiovascular exercise, is any physical activity that increases heart rate and breathing, with the goal of improving the efficiency of the cardiovascular and respiratory systems. Most cardio workouts are aerobic, relying on oxygen to meet energy demands, though some high-intensity sessions also recruit anaerobic metabolism.

Common forms include steady-state activities such as brisk walking, jogging, cycling, swimming, and rowing, as well as higher-intensity approaches like interval training, sprint repeats, and circuit workouts. Equipment-free options, such as dancing or step aerobics, are also cardio.

The benefits of regular cardio include improved heart function, lower resting heart rate, better blood pressure and lipid profiles, improved glucose tolerance, and support for weight management. Additional benefits can include enhanced mood, sleep, and cognitive function. Cardio is often recommended as part of a comprehensive fitness plan that also includes strength and flexibility work.

Guidelines vary by individual, but many health authorities suggest at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous cardio per week, ideally spread across most days, plus muscle-strengthening activities on two or more days. Intensity can be guided by talk test, perceived exertion, or, where available, heart-rate monitoring. A warm-up and cool-down, hydration, and gradual progression help reduce injury risk. Those with chronic conditions or new to exercise should consult a healthcare provider before starting a new cardio program.

Cardio is one component of overall fitness, and its benefits are optimized when combined with strength training and flexibility work.