The Basics

In a nutshell, cardio refers to any activity that elevates your heart rate and increases oxygen circulation throughout the body. Cardio plays a vital role in overall health, particularly for heart and lung function – and can be performed at different intensities. Both low-moderate and high-intensity forms have unique benefits –so let’s break that down.

Low to Moderate Intensity Cardio

This level of cardio is recommended for 150 minutes per week (e.g., 30 minutes, 5 days a week) and should result in a slightly elevated – but steady – heart rate (around 100-130 BPM). When performing low-moderate intensity cardio, you should be able to hold a conversation.

Some examples of low-moderate cardio:

☑ Walking
☑ Biking
☑ Swimming
☑ Jogging
☑ Dancing
☑ Stair climbing
☑ Brisk walking while running errands

This type of cardio is great for daily movement, improving endurance, and supporting heart health without overstressing the body.

High-Intensity Cardio

Higher-intensity cardio should be limited in comparison to low-moderate – performed 1-2 times per week for a max of 20 minutes per session. This level of cardio involves all-out efforts for short bursts (30-45 seconds), followed by rest periods, resulting in a heart rate that reaches peak levels.

Examples of High-Intensity Cardio:

☑ Sprints (running, biking, swimming, or uphill walking)
☑ HIIT (High-Intensity Interval Training)
☑ Elliptical, rower, or treadmill intervals

This type of cardio is excellent for boosting cardiovascular endurance, metabolism, and overall athletic performance. However, because of its intensity, it’s best to do it sparingly and balance it with proper recovery.

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What Cardio Isn’t

Cardio has numerous benefits so it’s important to debunk some common myths surrounding its role in fitness.

Cardio isn’t an essential piece of weight loss –
While cardio can help burn calories, weight loss is ultimately determined by overall energy balance (calories in vs. calories out). Nutrition, strength training, and overall activity levels play a far bigger role than just logging hours of cardio.

Cardio isn’t a punishment for eating “bad” foods –
Exercise should never be used as a way to “make up” for indulgences. Movement is meant to be enjoyable and sustainable, not a tool for guilt or overcompensation.

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The Missing Piece: Strength Training

Most people – especially women – tend to overdo cardio and under-prioritize strength training. However, when it comes to overall health, longevity, joint protection, and mood support – strength training is the powerhouse.

Why? Because strength training acts as preventative care for your body:

➡ it builds and preserves muscle mass, which is crucial as we age
➡ it strengthens bones and joints, reducing the risk of osteoporosis and injury
➡ it improves metabolism, helping with long-term weight management
➡ it supports mental health by boosting endorphins and reducing stress

And here’s the kicker:
Your body doesn’t know the difference between different types of max efforts.

Whether you’re lifting a heavy weight or doing a sprint, your heart and lungs are working hard to supply blood and oxygen to your body. This means you can actually get the cardiovascular benefits of cardio through properly programmed strength workouts.

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So, How Do You Balance Cardio & Strength Training?

If you have a busy schedule and can only focus on one thing, strength training should take priority. You’ll still gain many of the cardiovascular benefits without spending hours on a treadmill. That said, incorporating cardio can be beneficial – just be intentional about what type and how often.

Here’s a Glimpse at an Ideal Weekly Fitness Plan:

• 3-4 strength training sessions per week – with proper progressive overload
• daily movement – walking, light activity
• 1-2 short high-intensity cardio sessions if desired – 20 minutes or less
• listen to your body – recovery is just as important as training

Don’t forget – cardio can be fun and functional. You don’t need to structure it into a workout if you’re getting your heart rate up through daily activities like:

• chasing your kids around the park
• running errands with a brisk walking pace
• dancing around the kitchen while cooking dinner
• taking a long walk with a friend

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The Bottom Line

Cardio has its place in a well-rounded fitness routine, but it’s not the be-all, end-all of health or weight management. Strength training is one of the most effective ways to build a resilient, strong body for the long haul. If you have limited time, prioritize lifting and find ways to move more throughout the day – your heart will still reap the benefits.

If you’re ready to build a balanced routine, check out the SBF Programs Library or leave a comment and let’s connect – I’d love to guide you on finding the program that fits your lifestyle.