WHAT IS CARDIO?

Cardio & the Heart

Cardio is the prefix associated with the heart; therefore, cardiovascular exercise is an exercise that emphasizes the impact of the heart and its associated vascular system– aka arteries and veins. To break it down to a physiological level, muscles need energy to continuously move during exercise. The energy during aerobic exercise is provided by oxygen, which is brought into the body by the lungs. It is introduced into the bloodstream and enters the heart, where the oxygenated blood is pumped to the rest of the body. Arteries bring the blood into the muscles, where the oxygen is used in their energy system.

But What Counts?

The increased demand for oxygen during exercise causes both heart rate and breathing rate to increase, but the question is, what counts as cardio? The answer is as simple as any movement that raises your heart rate above your resting rate for longer than a couple of minutes. For example, many endurance sports, such as long-distance running or biking, are commonly viewed as cardio exercises, but many more activities fall under this classification. Walking, hiking, jumping rope, and swimming are all great examples. It’s even possible for cleaning, cooking, and other household chores to get the heart rate up enough to be considered cardio.

Assessing Your Cardio

There are many ways to assess if your current activity can count as cardio. The simplest method is through measuring your heart rate. This can be done manually or with a smartwatch or other device using a heart rate monitor. The goal is to achieve a heart rate above your resting rate for an extended period of time. The intensity of your activity will correlate to the degree of elevation of your heart rate. This means over time, as exercise becomes easier, your heart is becoming more efficient and needs to work less to keep up with the demands on your body. For this reason, it’s important to continue to increase the intensity of your physical activity over time to continue to challenge your heart and ensure it remains elevated during exercise.

Regular Cardio

Performing cardiovascular exercise regularly makes the heart stronger and healthier. It progressively improves the heart’s capacity to perform during exercise and, in turn, is stronger during rest. The increased demand on the heart during physical activity strengthens it just as any other muscle in the body. In the long term, this process makes it more efficient for the heart to pump oxygenated blood through the body at resting levels.

Cardio at PFP

Is cardio not your favorite? There are several ways you can get your cardio in at PFP! Try out a small group course or sign up for an assessment!