Building a fit and toned physique is every fitness enthusiast’s dream. With the plethora of workout routines available, it can be confusing to determine what exercises to include in your fitness plan. One common question that arises is whether cardio is necessary if you already have a structured workout routine. This topic has been debated among fitness experts and enthusiasts for years. In this article, we will explore the benefits and drawbacks of incorporating cardio into your workout routine and help you determine whether it’s necessary for your fitness goals. So, let’s dive in and find out if cardio is a must-have for a complete workout routine.
While cardio exercise can be a great addition to a workout routine, it is not necessarily required for a complete workout routine. A complete workout routine should include a variety of exercises that target different muscle groups and fitness goals. Depending on your fitness level and goals, you may want to focus on strength training, flexibility training, or functional training. However, if you do choose to include cardio in your routine, it’s important to incorporate it in a way that is sustainable and enjoyable for you.
Benefits of Cardio Exercise
Cardiovascular exercise, commonly referred to as cardio, has been widely recognized for its numerous health benefits. By incorporating cardio into a workout routine, individuals can improve their overall health and fitness level.
Improved Cardiovascular Health
One of the primary benefits of cardio exercise is improved cardiovascular health. Cardio activities, such as running, cycling, or swimming, increase the heart rate and strengthen the heart muscle. This results in a more efficient circulatory system, allowing the body to deliver oxygen and nutrients to working muscles more effectively. As a result, individuals experience improved endurance, reduced resting heart rate, and lower blood pressure.
Cardio exercise has been linked to increased longevity. Regular cardio activities can reduce the risk of premature death from various causes, including heart disease, stroke, and diabetes. Engaging in cardio also lowers the risk of developing certain types of cancer, such as colon, breast, and lung cancer. Additionally, cardio has been shown to improve mental health, reducing the risk of depression and anxiety.
Enhanced Metabolic Health
Cardio exercise can improve metabolic health by increasing the body’s ability to burn fat. During cardio activities, the body relies on stored fat as energy, resulting in weight loss and improved insulin sensitivity. This can lead to a reduced risk of developing type 2 diabetes and other metabolic disorders. Furthermore, cardio can increase the body’s resting metabolic rate, allowing individuals to burn more calories at rest.
Improved Psychological Well-being
Engaging in regular cardio exercise has been shown to improve psychological well-being. Physical activity can release endorphins, the body’s natural “feel-good” chemicals, which can help alleviate stress and anxiety. Additionally, cardio can improve self-esteem and body image, leading to a more positive outlook on life. Furthermore, engaging in group exercise classes or joining a running club can provide social support and a sense of community, further enhancing psychological well-being.
Improved Cardiovascular Health
Cardiovascular health refers to the overall health of the heart and blood vessels. Cardio exercise is an effective way to improve cardiovascular health, as it increases the heart’s ability to pump blood and oxygen throughout the body.
Here are some of the ways in which cardio exercise can improve cardiovascular health:
- Increased endurance: As the heart becomes stronger, it can pump more blood with each beat, allowing the body to sustain physical activity for longer periods of time.
* **Lowered resting heart rate:** Regular cardio exercise can lower resting heart rate, which means the heart doesn’t have to work as hard to pump blood throughout the body.
- Improved blood flow: Cardio exercise increases blood flow to the muscles, which helps to deliver oxygen and nutrients to working muscles.
- Reduced risk of cardiovascular disease: Regular cardio exercise has been shown to reduce the risk of developing cardiovascular disease, including heart attack and stroke.
- Increased lung capacity: Cardio exercise increases lung capacity, allowing the body to take in more oxygen and expel carbon dioxide more efficiently.
Overall, incorporating cardio exercise into a workout routine can lead to improved cardiovascular health, which can have a positive impact on overall health and well-being.
Increased Endurance and Stamina
Engaging in regular cardio exercise has been shown to significantly improve endurance and stamina. This is achieved through various physiological adaptations that occur in the body, such as an increase in the number of red blood cells, enhancement of the cardiovascular system’s efficiency, and the development of greater capillary beds. As a result, individuals who incorporate cardio into their workout routine are able to perform physical activities for longer periods of time and with less fatigue. Additionally, increased endurance and stamina can also lead to better overall health, as it enables individuals to engage in daily activities with more energy and vitality.
Weight Loss and Body Composition
Cardiovascular exercise, commonly referred to as cardio, is an essential component of any well-rounded workout routine. While the benefits of cardio are numerous, one of its most significant advantages is its ability to aid in weight loss and improve body composition.
Cardio exercises, such as running, cycling, or swimming, increase the heart rate and improve cardiovascular endurance. This increased heart rate and improved circulation cause the body to burn more calories, both during and after exercise. Additionally, cardio exercises can help build lean muscle mass, which further increases the body’s resting metabolic rate, leading to additional calorie burn.
Moreover, cardio exercises are an effective way to reduce body fat, particularly around the midsection. Studies have shown that individuals who engage in regular cardio exercise have a lower body mass index (BMI) and a smaller waist circumference compared to those who do not engage in cardio exercise. This is likely due to the combination of increased calorie burn and reduced body fat.
However, it is important to note that cardio exercise alone is not enough for significant weight loss. A well-rounded workout routine should also include strength training and a healthy diet to ensure that the body is burning fat and building muscle effectively.
In conclusion, cardio exercise is an essential component of any weight loss and body composition improvement plan. It can help increase calorie burn, reduce body fat, and improve overall health and fitness.
Enhanced Mental Health
Engaging in regular cardio exercise has been shown to have a positive impact on mental health. Cardio activities can help alleviate symptoms of depression and anxiety, improve mood, and increase feelings of happiness and well-being. This is due to the release of endorphins, which are natural mood-boosting chemicals that are produced during exercise.
In addition to endorphins, cardio exercise has also been shown to increase the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of brain cells. BDNF levels have been found to be lower in individuals with depression and anxiety, and regular cardio exercise has been shown to increase BDNF levels, potentially helping to improve mental health.
Cardio exercise can also provide a much-needed break from the stresses of daily life, allowing individuals to focus on their physical activity and temporarily escape from their worries. Additionally, socializing with others during cardio activities, such as group fitness classes or sports teams, can provide a sense of community and support, further improving mental health.
Overall, incorporating regular cardio exercise into a workout routine can have significant benefits for mental health, providing a pathway to a healthier and happier life.
Types of Cardio Exercise
When it comes to cardio exercise, there are a variety of options available to individuals looking to incorporate this type of physical activity into their workout routine. Here are some of the most common types of cardio exercise:
- Jumping rope
- High-intensity interval training (HIIT)
- Low-intensity steady-state exercise (LISS)
- Elliptical training
- Stair climbing
Each of these types of cardio exercise has its own unique benefits and drawbacks, and the best type of cardio for an individual will depend on their personal preferences, fitness goals, and physical limitations. For example, running is a great way to improve cardiovascular health and burn calories, but it can be hard on joints and may not be suitable for individuals with certain injuries or mobility issues. On the other hand, swimming is a low-impact exercise that is easy on joints, but may not provide the same calorie-burning benefits as running.
Ultimately, the key to a successful workout routine is finding a balance between different types of exercise, including both cardio and strength training, to achieve a well-rounded fitness regimen.
Aerobic exercise is a type of cardio exercise that involves continuous and rhythmic movement of the body. This type of exercise is designed to increase the heart rate and breathing, which in turn increases the oxygen flow to the muscles. Aerobic exercise is considered an essential component of a well-rounded workout routine.
Aerobic exercise can be performed in many different forms, including:
- Aerobic dance
- Jumping rope
- Elliptical training
These activities are low-impact and have a low risk of injury, making them suitable for people of all fitness levels. Additionally, aerobic exercise has been shown to have numerous health benefits, including improved cardiovascular health, increased endurance, and weight loss.
One of the most significant benefits of aerobic exercise is its ability to improve cardiovascular health. Aerobic exercise increases the capacity of the heart and lungs to deliver oxygen to the muscles, which in turn improves overall endurance. This increased endurance can lead to better performance in other physical activities, such as sports or everyday tasks.
Aerobic exercise also has a positive impact on mental health. Regular aerobic activity has been shown to reduce symptoms of depression and anxiety, and it can also improve mood and cognitive function.
Overall, incorporating aerobic exercise into a workout routine is an excellent way to improve cardiovascular health, increase endurance, and improve mental health. Whether you prefer running, cycling, or jumping rope, there is an aerobic activity that is suitable for everyone.
Anaerobic exercise is a type of cardio exercise that involves short and intense bursts of physical activity. This type of exercise is typically characterized by a high level of energy output, which can help to improve cardiovascular health, burn calories, and increase muscle strength and endurance.
There are several different types of anaerobic exercise, including:
- High-Intensity Interval Training (HIIT): HIIT is a popular form of anaerobic exercise that involves short bursts of intense physical activity followed by brief periods of rest. This type of exercise can be performed using a variety of equipment, including treadmills, stationary bikes, and rowing machines.
- Sprinting: Sprinting is another form of anaerobic exercise that involves short bursts of intense physical activity. This type of exercise can be performed outdoors or on a track, and can help to improve cardiovascular health, burn calories, and increase muscle strength and endurance.
- Jumping and Plyometrics: Jumping and plyometric exercises, such as jump squats and box jumps, are designed to improve power, speed, and explosiveness. These types of exercises can be performed using a variety of equipment, including weights, resistance bands, and bodyweight.
- Resistance Training: Resistance training, such as weightlifting and bodyweight exercises, can also be considered a form of anaerobic exercise. This type of exercise can help to build muscle strength and endurance, and can be incorporated into a well-rounded workout routine.
Overall, anaerobic exercise can be a valuable addition to a complete workout routine, as it can help to improve cardiovascular health, burn calories, and increase muscle strength and endurance. However, it is important to note that anaerobic exercise should be performed in moderation, as it can be intense and may increase the risk of injury if not performed properly.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a form of cardio exercise that involves short bursts of intense activity followed by brief periods of rest. This type of training has become increasingly popular in recent years due to its effectiveness in improving cardiovascular health, burning calories, and building muscle.
Benefits of HIIT
- Improves cardiovascular health: HIIT has been shown to improve cardiovascular health by increasing endurance, reducing resting blood pressure, and improving the body’s ability to use oxygen.
- Burns calories: HIIT is a highly efficient way to burn calories, as it can elevate heart rate and metabolism for hours after the workout.
- Builds muscle: HIIT can help build muscle by increasing the body’s ability to burn fat and build lean muscle mass.
Types of HIIT
- Sprint Interval Training (SIT): This type of HIIT involves alternating between short bursts of all-out sprinting and active rest, such as walking or jogging.
- Tabata Training: Tabata training is a form of HIIT that involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of eight rounds.
- Burpees: Burpees are a full-body exercise that involves a squat, a push-up, and a jump, and can be incorporated into a HIIT workout for added intensity.
Incorporating HIIT into Your Workout Routine
If you’re looking to incorporate HIIT into your workout routine, it’s important to start slowly and gradually increase the intensity over time. HIIT can be done with or without equipment, depending on your preferences and fitness level. Some examples of HIIT workouts include:
- Running intervals: Alternating between sprinting and jogging for a set period of time.
- Cycling intervals: Alternating between all-out sprints and active rest on a stationary bike.
- Jump rope: Jumping rope for short bursts of time followed by active rest.
In conclusion, High-Intensity Interval Training (HIIT) is a type of cardio exercise that offers a wide range of benefits, including improved cardiovascular health, increased calorie burn, and muscle building. Incorporating HIIT into your workout routine can help you achieve your fitness goals and keep your workouts interesting and challenging.
Low-Intensity Steady State (LISS)
Low-Intensity Steady State (LISS) is a type of cardio exercise that involves performing aerobic activities at a low intensity and steady pace. This type of exercise is often referred to as “cruise control” because it is performed at a consistent speed and intensity for an extended period of time. LISS can be done through various activities such as jogging, cycling, or swimming.
LISS is often recommended for individuals who are new to exercising or those who are looking to improve their cardiovascular health. It is considered a safe and effective way to increase endurance and improve overall fitness. Additionally, LISS is often used as a recovery day option for athletes who are looking to improve their overall performance without overexerting themselves.
One of the main benefits of LISS is that it can be performed for long periods of time without causing excessive fatigue. This makes it an ideal exercise for individuals who are looking to improve their cardiovascular health without the risk of injury. LISS is also low-impact, which means it is easy on the joints and can be performed by individuals of all ages and fitness levels.
Overall, LISS is a great option for individuals who are looking to improve their cardiovascular health and endurance without the risk of injury. It is a safe and effective exercise that can be performed for long periods of time and is low-impact, making it accessible to individuals of all ages and fitness levels.
Cardio vs. Strength Training
When it comes to designing a workout routine, it is essential to understand the difference between cardio and strength training. While both types of exercise have their benefits, they serve different purposes and should be incorporated into a fitness plan accordingly.
Cardio exercise, also known as aerobic exercise, is any type of physical activity that raises your heart rate and increases your breathing. It includes activities such as running, cycling, swimming, and jumping rope. Cardio exercise is an excellent way to improve cardiovascular health, burn calories, and increase endurance. It is also beneficial for reducing stress and improving mood.
Strength training, on the other hand, involves exercises that build muscle and increase strength. This type of exercise includes activities such as weightlifting, resistance training, and bodyweight exercises like push-ups and squats. Strength training is essential for building a strong and healthy body, improving bone density, and preventing injury. It is also beneficial for boosting metabolism and burning fat.
Comparing Cardio and Strength Training
While both cardio and strength training have their benefits, they serve different purposes in a workout routine. Cardio is best for improving cardiovascular health, burning calories, and increasing endurance, while strength training is best for building muscle, increasing strength, and preventing injury.
It is important to note that a well-rounded workout routine should include both cardio and strength training. Cardio exercise should be incorporated for its numerous health benefits, while strength training should be incorporated to build a strong and healthy body. By combining both types of exercise, individuals can achieve a balanced and effective workout routine.
The Role of Cardio in Building Muscle
Cardiovascular exercise, or cardio, is a vital component of any workout routine, including those focused on building muscle. While weightlifting and resistance training are essential for building muscle mass and strength, cardio offers several benefits that complement these goals. Here are some ways in which cardio can help build muscle:
- Increased blood flow and nutrient delivery: Cardio increases blood flow to the muscles, which can help deliver more oxygen and nutrients to the working muscles during your resistance training sessions. This increased blood flow can also help remove metabolic waste products, such as lactic acid, faster, reducing muscle fatigue and soreness.
- Improved cardiovascular endurance: By improving your cardiovascular endurance, you can perform more repetitions and sets of resistance exercises, leading to greater overall volume of training. This increased training volume is a key factor in promoting muscle growth.
- Enhanced calorie burning: Cardio can help you burn additional calories, which can support muscle growth by creating a calorie surplus. A calorie surplus is necessary for muscle growth because it provides your body with the extra energy it needs to build new muscle tissue.
- Reduced risk of injury: Regular cardio exercise can improve overall cardiovascular health, which can reduce the risk of injury during weightlifting and other resistance training activities.
- Improved mental health: Cardio exercise has been shown to have positive effects on mental health, which can help you stay motivated and consistent with your workout routine, including your resistance training sessions.
In summary, while cardio is not necessary for building muscle, it can be a valuable complement to resistance training. By improving blood flow, cardiovascular endurance, calorie burning, reducing the risk of injury, and improving mental health, cardio can help support your muscle-building goals.
The Role of Cardio in Recovery
While many people associate cardio exercise with burning calories and improving cardiovascular health, it also plays a crucial role in aiding recovery after a workout. Incorporating cardio into your routine can help to reduce muscle soreness, increase blood flow, and improve overall mobility.
Reducing Muscle Soreness
One of the most significant benefits of cardio exercise is its ability to reduce muscle soreness. After a workout, your muscles experience micro-tears, which can lead to soreness and stiffness. Engaging in cardio exercise can help to increase blood flow to the affected areas, reducing inflammation and promoting healing.
Increasing Blood Flow
Cardio exercise also increases blood flow to the muscles, which can help to deliver more oxygen and nutrients to the working muscles. This increased blood flow can help to reduce fatigue and improve overall performance during subsequent workouts.
Finally, cardio exercise can improve overall mobility and flexibility, which can help to prevent injury and improve athletic performance. By increasing blood flow and reducing muscle tension, cardio exercise can help to improve range of motion and reduce the risk of injury.
Overall, incorporating cardio exercise into your workout routine can have a significant impact on your recovery and overall performance. Whether you choose to run, cycle, or swim, make sure to include some form of cardio exercise in your routine to reap these benefits.
Factors to Consider
1. Goals and Objectives
- Assessing individual fitness goals and objectives
- Determining the appropriate balance of strength and cardiovascular training
- Addressing specific needs such as weight loss, endurance, or overall health
2. Time and Resources
- Considering available time for exercise
- Identifying accessible resources for cardio training (e.g., gym memberships, home equipment)
- Balancing cardio with other commitments and priorities
3. Personal Preferences and Limitations
- Individual preferences for types of exercise (e.g., running, cycling, swimming)
- Identifying potential limitations or injuries that may affect cardio options
- Adapting workout routines to accommodate any restrictions or preferences
4. Expert Recommendations and Research
- Consulting with fitness professionals for personalized advice
- Reviewing current research on the benefits and drawbacks of various types of cardio
- Considering the latest trends and innovations in cardiovascular training
5. Variety and Progression
- Incorporating a variety of cardio exercises to avoid boredom and promote continued progress
- Progressing gradually to avoid injury and optimize results
- Introducing new challenges and intensities to avoid plateaus and maintain motivation
6. Lifestyle and Nutrition
- Evaluating how cardio fits into overall lifestyle and daily routine
- Ensuring proper nutrition to support cardiovascular health and performance
- Considering potential interactions between cardio and other lifestyle factors (e.g., sleep, stress management)
Individual Goals and Needs
When considering whether cardio is necessary for a complete workout routine, it is important to take into account individual goals and needs.
- Fat loss: For individuals looking to lose weight and reduce body fat, cardio is often a crucial component of their workout routine. Cardio exercises such as running, cycling, or swimming can help burn calories and reduce body fat, especially when combined with a healthy diet.
- Improved cardiovascular health: Cardio exercises can also improve cardiovascular health by strengthening the heart and improving blood flow. This can be especially beneficial for individuals with existing heart conditions or those looking to improve their overall heart health.
- Endurance training: Endurance athletes, such as marathon runners or triathletes, may require a significant amount of cardio training to build up their endurance and prepare for competitions.
- Mental health: Finally, some individuals may enjoy cardio exercises for their mental health benefits. Exercise has been shown to reduce stress and anxiety, and can be a great way to boost mood and overall well-being.
It is important to note that while cardio may be beneficial for some individuals, it is not necessary for everyone. Some individuals may prefer to focus on strength training or other forms of exercise, depending on their goals and needs. It is important to consult with a healthcare professional or certified personal trainer to determine the best workout routine for individual needs and goals.
Health Conditions and Limitations
While engaging in a regular workout routine is crucial for maintaining good health, it is important to consider one’s individual health conditions and limitations before incorporating cardio exercises into the regimen. The following are some factors to consider:
- Heart conditions: Individuals with heart conditions should consult their doctor before starting any cardio exercise routine. Certain cardio exercises, such as high-intensity interval training (HIIT), may not be suitable for those with heart conditions, as they can cause further strain on the heart. Low-impact exercises like walking or swimming may be more appropriate for such individuals.
- Joint or muscle pain: Individuals with joint or muscle pain may find high-impact exercises like running or jumping to be uncomfortable. They may want to consider low-impact exercises like cycling or swimming instead. It is essential to listen to one’s body and choose exercises that do not exacerbate existing pain.
- Anxiety or depression: Exercise can be an effective way to manage anxiety and depression, but it is important to choose exercises that are enjoyable and do not cause excessive stress on the body. Individuals with anxiety or depression may want to consider starting with low-intensity exercises and gradually increasing the intensity over time.
- Pregnancy: Pregnant women should consult their doctor before starting any new exercise routine. Some cardio exercises, such as high-impact exercises, may not be suitable for pregnant women. Low-impact exercises like walking or swimming are generally considered safe for pregnant women.
It is important to note that these are just general guidelines, and individual health conditions may vary. It is always best to consult with a doctor or fitness professional before starting any new exercise routine.
Time and Availability
When it comes to designing a workout routine, time and availability are crucial factors to consider. While some individuals may have the luxury of dedicating several hours each day to exercise, others may have more limited schedules. The key to creating a balanced workout routine is to prioritize exercises that deliver the most significant benefits in the least amount of time.
Cardio exercises such as running, cycling, or swimming are excellent for improving cardiovascular health, burning calories, and increasing endurance. However, they can also be time-consuming, which may make them difficult to incorporate into a busy schedule. In such cases, high-intensity interval training (HIIT) may be a more efficient option. HIIT involves short bursts of intense exercise followed by brief periods of rest, which can provide many of the same benefits as traditional cardio exercises in a fraction of the time.
Another option is to prioritize strength training exercises, which can be more time-efficient than cardio exercises while still delivering significant benefits. Strength training can help build muscle, increase metabolism, and improve bone density, all of which contribute to overall health and fitness. Additionally, strength training can be tailored to individual preferences and goals, allowing individuals to target specific muscle groups and achieve their desired outcomes.
Ultimately, the most effective workout routine is one that is tailored to individual needs and preferences, taking into account factors such as time and availability. By prioritizing exercises that deliver the most significant benefits in the least amount of time, individuals can create a balanced workout routine that meets their fitness goals while accommodating their busy schedules.
Recommendations for Incorporating Cardio into Your Workout Routine
- Determine your fitness goals: Before incorporating cardio into your workout routine, it is essential to determine your fitness goals. This will help you determine the type and intensity of cardio exercises that are suitable for you.
- Consider your current fitness level: Your current fitness level is another important factor to consider when incorporating cardio into your workout routine. If you are new to exercising, it is advisable to start with low-intensity cardio exercises and gradually increase the intensity as your fitness level improves.
- Choose the right type of cardio exercise: There are various types of cardio exercises, including running, cycling, swimming, and jumping rope. Choose the type of cardio exercise that you enjoy and that suits your fitness level.
- Incorporate cardio into your workout routine gradually: It is essential to incorporate cardio into your workout routine gradually to avoid injury. Start by adding 10-15 minutes of cardio exercise to your workout routine and gradually increase the duration and intensity.
- Mix up your cardio routine: To avoid boredom and to keep your workout routine interesting, it is advisable to mix up your cardio routine. Try different types of cardio exercises and switch things up regularly.
- Warm up and cool down: Warming up before and cooling down after cardio exercise is essential to prevent injury and to prepare your body for the workout. Incorporate a 5-10 minute warm-up and cool-down into your workout routine.
- Listen to your body: It is essential to listen to your body and adjust your workout routine accordingly. If you experience pain or discomfort, stop the exercise and consult a fitness professional.
1. What is cardio and why is it important for a workout routine?
Cardio, short for cardiovascular exercise, is any exercise that increases your heart rate and helps to improve your cardiovascular health. It is important for a complete workout routine because it helps to improve cardiovascular endurance, which is the ability of your heart and lungs to supply oxygen to your muscles during physical activity. Cardio also helps to burn calories and reduce the risk of heart disease, stroke, and other health problems.
2. Do I need to do cardio if I already do strength training?
Yes, even if you already do strength training, you still need to incorporate cardio into your workout routine. While strength training is important for building muscle and increasing muscle mass, cardio is important for improving cardiovascular health and burning calories. Additionally, cardio can help to improve your overall fitness level and help you to maintain a healthy weight.
3. How much cardio should I do as part of my workout routine?
The amount of cardio you should do as part of your workout routine depends on your fitness level and goals. In general, it is recommended to aim for at least 150 minutes of moderate-intensity cardio per week. This can include activities such as brisk walking, jogging, cycling, or swimming. If you are new to cardio or have health concerns, it is always a good idea to consult with a doctor or a certified personal trainer before starting a new workout routine.
4. What are some examples of cardio exercises that I can do as part of my workout routine?
There are many different types of cardio exercises that you can do as part of your workout routine. Some examples include:
* Running or jogging
* Stair climbing
It is important to choose activities that you enjoy and that are suitable for your fitness level. You can also mix up your routine by trying different types of cardio exercises to keep things interesting.
5. Is it better to do high-intensity cardio or moderate-intensity cardio?
Both high-intensity and moderate-intensity cardio have their own benefits. High-intensity cardio, such as sprinting or high-intensity interval training (HIIT), can help to improve cardiovascular health and burn more calories in less time. However, it can also be more difficult to maintain and may not be suitable for everyone, especially those who are new to cardio or have health concerns.
Moderate-intensity cardio, such as brisk walking or cycling, is generally easier to maintain and can still provide significant health benefits. It is important to choose the type of cardio that is best for your fitness level and goals.