What's the Point of Cardio Workouts?
Understanding Its Importance and Debunking Common Myths
Redefining Health and Wellness for Women is a space where we break free from society's one-size-fits-all approach to health. Here, we rewrite the rules of fitness, nutrition, and wellness to empower women to design their own unique health journey. It's about embracing individuality, building sustainable habits, and redefining what health truly means on your own terms.
Yup, we are going to talk about the ‘C’ word—cardiovascular exercise. For many, cardio feels like a daunting or even punishing aspect of fitness. As a high school and college runner, I often faced questions like, 'How can you do it every day?' and ‘What are you running from?
In this Substack, I’ll debunk common myths surrounding cardio and help you create a personalized cardio plan. Just as I discussed in my previous Strength Training Substack, cardiovascular exercise is essential for everyone.
What is Cardiovascular Exercise?
According to the American College of Sports Medicine (ACSM), cardiovascular exercise, often called “aerobic exercise,” involves any rhythmic activity that uses large muscle groups and can be maintained continuously. I will use the term “cardio” throughout this piece to discuss aerobic exercise.
Types of Cardio
Cardio can include any activity you can perform continuously. Examples are swimming, running, walking, cycling, and using an elliptical machine. You can also include recreational activities such as basketball, soccer or tennis.
Benefits of Cardio
Heart health: Strengthens the heart and lungs, improves circulation, lowers the risk of heart disease and stroke, and helps maintain healthy blood pressure and resting heart rate.
Weight management: Helps maintain a healthy weight, reducing the risk of type 2 diabetes and some cancers.
Bone, muscle, and joint health: Strengthens bones, muscles, and joints.
Increased energy levels: Boosts overall energy.
Recommended Amount
The ACSM and CDC recommend 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week.
When distinguishing between moderate and vigorous intensity, we usually refer to heart rate percentages. Moderate intensity is about 50-70% of your maximum heart rate, while vigorous is 70-85%. A simple way to think about this is: during moderate cardio, you can still hold a conversation, but during vigorous cardio, speaking becomes difficult.
If you’re running out of gas during a run, try walking for a few minutes and jogging for one minute. This approach keeps your heart rate elevated without overstressing it.
Now that you have a better understanding of what cardio is and the recommended amounts, let’s explore some common myths associated with it.
Debunking Common Myths About Cardio
Myth 1: Cardio is better than strength training.
Cardio and strength training each have unique benefits. Both should be part of your weekly workout routine. Strength training builds muscle, improves bone density, enhances overall mobility, and reduces the risk of chronic disease. You cannot build muscle with cardio alone, just as you won’t improve heart health with only strength training.
Myth 2: Cardio increases muscle tone.
Resistance training is the primary method for building muscle. However, cardio can enhance endurance during strength training and promote muscle growth in sedentary individuals or older populations. Higher-intensity cardio can also support muscle growth.
Myth 3: Walking isn’t real cardio.
I’ll shout out my mom’s primary care doctor, who said walking the dog for 30 minutes a day “doesn’t count.” But yes, walking definitely counts! Encouraging more walking also helps combat the health risks of prolonged sitting, such as heart disease, diabetes, and stroke. Brisk walking outdoors on hilly terrain often qualifies as moderate intensity and is one of the easiest and most accessible forms of cardio.
Myth 4: The more you do, the better.
This myth often affects those who focus solely on cardio for weight loss. Engaging only in cardio can lead to plateaus and may contribute to overtraining, which breaks down muscle and complicates weight loss. If you find yourself tired, unable to sleep, or irritable, these are signs of overtraining. Focus on the recommended amounts of cardio above, and consider consulting a certified coach or trainer for personalized advice, especially if you want to increase your activity for a race or competition.
Creating Your Personalized Cardio Plan
Step 1: Start where you are.
Begin at a level suitable for you. If you're currently not engaging in any cardio, list activities you enjoy and select 1-2 to start. Ensure you have proper footwear, and start with 10-15 minutes. Gradually increase your duration as your body adjusts.
Step 2: Be consistent.
Schedule 3 cardio workouts each week and stick to them. This is important because not only does it help create more of a habit, it also helps for progression. Constantly starting and stopping can be harder on your body and lead to unnecessary injury.
Step 3: Increase volume before intensity.
For the first few weeks, focus on adding minutes before increasing intensity. This approach supports recovery and helps prevent injuries.
Step 4: Have fun!
Try a new class, go hiking, or walk with a friend. Make cardio a part of your lifestyle and enjoy the process!
Final Thoughts
I hope this Substack clarifies what cardio is and how to integrate it into your daily routine. My goal is to provide accessible health and wellness knowledge to inspire more people to move. No one should feel like they “aren’t the athletic type” or “aren’t made to work out.” Our bodies are capable of so much, and each of us needs to find our unique version of movement and exercise. Now that you have the basics, give some of these ideas a try! And don’t forget to leave a comment—you never know who you might inspire!
Not sure where to start with your health? Let’s fix that. In a 30-minute Wellness Clarity Call, I’ll help you get clear on what actually works and create a personalized roadmap to move you forward. Book it today!
References
https://spencerinstitute.com/aerobic-exercise-benefits/
https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines