Cardiovascular training: Cardi-no? Cardi-yes!

What is cardiovascular training?

Cardiovascular training goes by many names: cardio, aerobics, and endurance training, just to name a few. Basically, cardiovascular training refers to exercise with the intent to increase heart rate and breathing rate, often by means of extended, repetitive movements (e.g., running, swimming, cycling). 

Benefits of cardiovascular training

• ↓ blood pressure

• ↓ stress, anxiety, and depressive symptoms

• ↑ cognition and mental capacity

• ↑ immune function

How much and how often should you do cardiovascular training?

Cardiovascular training is most beneficial when performed 3-4 days per week. At this frequency, your body can most efficiently burn calories, balance hormones, and improve overall health. Cardiovascular portions of an exercise session should last 30-60 minutes. However, this time does not necessarily have to be accumulated at one time; as long as your cardio is performed in bouts of 10 minutes or more, you can space out your cardio throughout a workout or throughout the day and still reap the benefits of the movement. Finally, for overall health, you’re not looking to be a sprinter or a marathon runner, but somewhere in the middle. That means, regardless of your cardio modality, you want to have some sessions that focus on longer duration with lower intensity (endurance), as well as sessions that emphasize shorter bursts at a much higher intensity (power). Your body gains different benefits from varying intensities, so mixing up how you do your cardio will ensure you get the most out of your workout.