Cardio training, also known as aerobic exercise, is essential for heart health, lung capacity, and overall energy. Whether you're preparing for a 5K or simply want more stamina in your daily life, strategic cardio workouts can help you achieve your goals. In this article, we'll break down cardio options, training techniques, and how to track your progress.

What Counts as Cardio?

Any activity that raises your heart rate and keeps it elevated for a sustained period qualifies. This includes brisk walking, running, swimming, cycling, rowing, and even dancing. The key is consistency and progression over time.

How to Structure Your Cardio

Beginners can start with 20–30 minutes of moderate-intensity cardio, 3–4 times a week. Incorporating intervals, such as alternating between fast and slow paces, can make your workouts more effective and engaging.

Benefits of Cardio

Heart Health: Strengthens your cardiovascular system.
Weight Management: Burns calories and improves metabolism.
Mood Boost: Releases endorphins, reducing stress and anxiety.
Longevity: Supports immune function and reduces chronic disease risk.