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Enhancing cardio fitness is important for anyone who wants to improve their health and feel more energetic.
Whether you are an experienced exerciser or just beginning your fitness journey, using effective techniques to boost cardio performance can truly make a difference to your overall wellbeing.
But this is not new knowledge. We’ve known about the benefits of cardio exercise since the 1940s. In a landmark research project that investigated the disparities in heart attack incidences of different occupations, scientists exposed the then shocking correlation: people in jobs that involved moderate levels of aerobic activity suffered far fewer incidences of coronary heart disease than those that were primarily sedentary.
The original study focused on the comparative CHD risks between bust drivers and conductors. Researchers found that conductors, who were generally more active than drivers, experienced a near 50-percent reduction in heart attack risk.
Subsequent studies continue to reinforce the above findings. However, the associative benefits of cardio have been broadened considerably.
In his 2017 book, Exercised, Professor Daniel Lieberman outlines contemporary research showing that people who routinely participate in cardio are less likely to be overweight, develop type 2 diabetes and suffer from all forms of ischemic heart disease.
Even more recently, Ermen Mayer, author of The Mind-Gut Immune Connection (2021), observes that regular cardiovascular is associated with a lower risk of heart attacks and strokes, improved brain health, reduced depression and anxiety and reduced cognitive decline.
Dr Mayer goes on to explore a 2020 Harvard Medical School study that ‘demonstrated that at least thirty minutes of moderate to vigorous physical activity was one of the five lifestyle traits that can increase the number of disease-free years that one can add to one’s life expectancy.’
This post will explore practical strategies that you can use to get more cardio into your regime and with it boost your aerobic fitness levels.
Understanding cardiovascular fitness
Cardiovascular fitness is about how well your heart, lungs, and vascular system deliver oxygen to your working muscles during aerobic exercise.
When your cardio endurance is high, you enjoy several health and fitness benefits. Some of these were briefly touched on above. But they’re worth repeating.
A recent study conducted at Oxford University showed that engaging in regular aerobic exercise reduced participants’ risk of heart disease by between 48 and 63 per cent. (The higher percentage was experienced by those who included more ‘vigorous-intense’ cardio workouts into their regime.) The significance of this finding cannot be understated when we remember that ‘cardiovascular diseases (CVDs) are the leading cause of death globally, taking an estimated 17.9 million lives each year,’ (WHO – 2024).
The benefits of cardio extend far beyond reducing CVDs. According to the Mayo Clinic, cardio training can:
Reduce both subcutaneous (external) and visceral (internal) body fat
Reduce susceptibility to viral illnesses
Help manage pre-existing chronic conditions
Keep arteries clear from fatty plaque buildup
Boost mood and manage mental health disorders – such as anxiety and depression
Preserve vitality as we age
Strengthen your heart (cardiac muscle)
Improve overall cardiovascular efficiency by promoting many positive physiological adaptations
Improve the composition of your microbiota
Decrease all-cause mortality
To achieve these outcomes, it is essential to engage in activities that elevate your heart rate for protracted periods. Of course, it’s not just enough to do this occasionally. A once-in-a-blue-moon run won’t decrease your all-cause mortality risk.
When it comes to improving cardio and tapping into those benefits listed above, consistency is key.
But, as with everything in life (everything worth having, that is), there’s more to it than meets the eye. After all, you could be consistently engaging in cardio activities but at an intensity below the aerobic threshold. Though well-meaning, if your cardio workouts are too easy, they might not sufficiently stimulate your cardiovascular system. This may result in missed opportunities to reap some of those coveted health rewards. The same applies if your workouts are too short or involve the wrong types of exercises.
Don’t worry about that now though. By the end of this article, you’ll have all the knowledge you need to:
Increase cardio consistency
Establish an effective aerobic training routine that promotes health and fitness
Participate in cardio in a way that is effective and safe
Identify and prioritise exercises that deliver results more efficiently
Tip #1: Aerobic workouts
Aerobic workouts are essential for improving cardiovascular fitness. These activities keep your heart rate elevated for an extended period, enhancing the efficiency of your cardiovascular system.
For your aerobic workouts to be effective, they need to tick the following boxes:
Include cardio exercises such as running, cycling, swimming, and skipping.
Simulate your cardio-respiratory system.
Elevate your heart rate and keep it in the aerobic training zone for 15 minutes or more.
Examples of aerobic workouts
Running or Jogging: This is one of the most accessible forms of aerobic exercise. You can start with a brisk walk to warm up the legs and raise core temperature. Set a timer for 15, 20, 25 or 30 minutes, and aim to maintain a consistent output. If you have enough energy toward the end of the workout, throw in a few Fartlek bursts or a series of hill sprints.
Cycling: Whether you choose a stationary bike at the gym or cycle outdoors, cycling is great for building endurance and can burn a considerable number of calories per hour – depending on how hard you pedal, of course!
Skipping: Bruce Lee maintained that ‘jumping rope’ was one of the best whole-body exercises available. Apparently, Lee claimed that 10 minutes of skipping utilises the same amount of energy as 30 minutes of moderate-intensity running. In addition to engaging both the upper and lower body muscles, skipping stimulates your heart and lungs.
Tip #2: Getting enough cardio into your routine
Leading health institutions recommend that we engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week for optimal cardiovascular health (NHS – 2024).
However, according to some health institutions, such as the Institute of Medicine (IMO), we should aim to get our heart rates up for a minimum of 60 minutes – every day! They argue that half an hour of physical activity is ‘not sufficient to maintain a healthy weight nor to achieve maximal health benefits,’ (Epidemiologic Methods in Physical Activity Studies).
For some, this prescription may seem prohibitive. After all, many people struggle to meet the NHS’s 150-minute guideline (which is only three 50-minute or four 35-minute weekly workouts). And according to one estimate, fewer than 12% of the UK’s population participates in physical activity.
Yet, finding time for 60 minutes of daily exercise is not as challenging as it may initially appear. There are some simple strategies we can apply that make aerobic exercise more accessible. Applying these strategies will not only improve your prospects of hitting that IMO’s target but also enable you to tap into those health benefits.
Here are three tips to get you going.
How to get more cardio into your life
Keep the car on the drive while you walk, run or cycle to work. Studies have shown that people who commute to work bipedal are far less likely to suffer from CVD. Even short commutes made two or three times a week exert a positive impact on health. Other benefits of making the journey to work on your own steam include saving money and reducing your environmental impact.
Split the hour into two 30-minute or three 20-minute daily sessions. To many, an hour of continuous exercise is a daunting prospect. But breaking long bouts into manageable bitesize chunks can improve accessibility. To achieve this, you could start your day with a brisk 20-minute walk or run. At lunch plough through a simple 15-minute bodyweight circuit. In the evening peddle furiously on your indoor trainer while watching the first episode of your favourite series (35 minutes).
One time-honoured tactic to get more cardio into your routine is to join a club. Signing up to your local running or cycling club enables you to form fitness friendships with likeminded people. Exercising in a social setting can attenuate the boredom many people experience when doing cardio. Also, such groups can impose a healthy form of peer accountability. The uncomfortable feeling of having to find an excuse for a missed session can be that motivational impetus that gets you out on dark cold evenings.
Tip #3: High-Intensity Interval Training (HIIT)
One of the best ways to improve cardio is to include more HIIT sessions into your routine. In the book High-Intensity Interval Training, the author argues that HIIT is one of the most effective ways to stimulate the aerobic system. And on that score, anyone who has sweated through a gruelling bout of high-intensity running will agree.
But HIIT is not just effective it’s also efficient. Studies have shown that 20 minutes of HIIT can elicit similar physiological responses as 60 minutes of steady-state aerobic activity. Those physiological responses include elevated resting heart rate, increased metabolic rate and high-calorie expenditure.
What’s more, studies conducted by a team of researchers out of the University of Birmingham showed that metabolic activity remains high for up to 30 minutes after a HIIT session. Meaning that, when you’re tucking into your post-workout plant-based lunch, your body is burning calories as quickly as they’re being replenished.
Here's a recap of those benefits.
Benefits of HIIT
Time efficiency: HIIT workouts usually last between 20 to 30 minutes and provide similar or even better results than longer traditional workouts. But if that’s too long for you, don’t fret. Those University of Birmingham researchers demonstrated that as little as seven minutes of HIIT can be beneficial.
Increased metabolic rate: After a HIIT session, your metabolism stays elevated, leading to continued calorie burning even after the workout. Research indicates that HIIT can burn up to 30% more calories than steady-state cardio.
Variety of exercises: HIIT can be a simple way to spice up a bland cardio routine. Few would argue that long, slow-distance (L.S.D) training can be a bit boring. But by reducing the length of your cardio workouts and organising exercises into HIIT bouts, you can vary your training while tapping into those fitness benefits. And remember, the HIIT protocol can be applied to running, cycling, jumping rope, rowing, swimming and even bodyweight exercises. This makes it easy to mix things up.
Tip #4: Continuous Training
Continuous training is widely regarded as one of the best ways to improve cardio fitness. In contrast to HIIT, where the emphasis is placed on short durational maximal intensity intervals, continuous ‘exercises usually involve endurance activities that don’t require excessive speed.’ Such training tasks include, for example, a steady-paced 5-mile jog, a relaxed 10k row or a leisurely 20-mile Sunday morning cycle.
According to the father of modern aerobics training, Dr Kenneth Cooper, if you’re your goal is to improve cardio ‘it’s better to use long, slow distances (or “L.S.D.”) than it is to rely on short, fast bursts of energy,’ (The Aerobics Program For Total Well-Being).
Ready to start continuous training? Here’s your simple guide:
Key considerations for continuous training
Warm-up: As Dr Cooper observes, the warm-up phase is ‘extremely important’ and thus should never be omitted. There are two goals to the warm-up. First, to prepare the body for the demands of training. Second, to elevate resting heart rate and core temperature. If achieved, these outcomes can reduce injury risk and boost performance. For most L.S.D. workouts, a suitable warm-up would involve performing the exercise at a low intensity.
Pace: Once you’re warm and ready, start slow, especially if you're new to continuous training. Throughout the first 10 minutes or so, gradually increase the intensity until you reach a tempo that you can comfortably sustain for your target duration.
Duration: Longer sessions, from 30 to 60 minutes, are beneficial for maximising cardio fitness. However, studies have shown that bouts as short as 15 minutes can boost performance, burn fat and bring about improvements in physical health.
Consistency: A regular routine is imperative. To trigger those all-important adaptations, you should aim for a minimum of three 30- to 60-minute weekly continuous training sessions.
Diversity: An effective strategy for reducing injury risk and promoting wider physiological engagement is to mix up your exercise modality. For example, instead of just jogging three times a week, which could result in overtraining and limit the effectiveness of your routine, you could run on Monday, row on Wednesday and cycle (swim or skip) on Friday. The mixed method approach will reduce the risk of overusing the same muscles and joints while stimulating significantly more physicality.
Tip #5: Cross-Training
Cross-training typically involves mixing up your cardio activities. This method can be applied across the training week (as briefly outlined above) or in the same workout. For example, you could break a 40-minute continuous training session into four distinct blocks, spending 10 minutes on a different CV station.
Conventional wisdom claims that this method reduces injury risk while mitigating boredom. Many people that I’ve prescribed cross-training say that it does add flavour to bland conventional CV sessions.
But as I never get tired of pointing out, you can add a pinch of spice by sprinkling resistance exercises between cardio stations. It’s often argued that doing this weakens the effectiveness of the cardio workout. This would only be true if the resistance exercises involved static isolation movements with long rest periods separating sets. The effectiveness of the cardio bouts will be preserved if you interspersed CV stations with bodyweight movements such as burpees, press-ups, squat jumps and squat thrusts.
Here are some examples of cross-training workouts.
Cardio Cross-Training Workouts
CV pick-n-mix: Select the level appropriate for your current fitness ability. Warm up well before starting the workout.
Level 1: 5 min running > 5 min cycling > 5 min rowing > 5 min cross-trainer
Level 2: 10 min running > 10 min cycling > 10 min rowing > 10 min cross-trainer
Level 3: 15 min running > 15 min cycling > 15 min rowing > 15 min cross-trainer
Cardio and callisthenics: Select the level appropriate for your current fitness ability. Warm up well before starting the workout.
Level 1: 5 min running + 25 air squats > 5 min cycling + 25 press-ups > 5 min rowing + 25 hill climbers > 5 min cross-trainer + 25 burpees
Level 2: 10 min running + 50 air squats > 10 min cycling + 50 press-ups > 10 min rowing + 50 hill climbers > 10 min cross-trainer + 50 burpees
Level 3: 15 min running + 100 air squats > 15 min cycling + 100 press-ups > 15 min rowing + 100 hill climbers > 15 min cross-trainer + 100 burpees
Tip #6: Set SMART Goals for Cardio Improvement
Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals can help enhance your cardiovascular fitness. Applying this structured approach to the training process enables you to map out your fitness journey while providing motivation along the way.
In his book, Smarter, Faster, Better, author and journalist, Charles Duhigg, outlines numerous studies demonstrating the power of setting SMART goals. What these studies consistently find is that when people break big goals into manageable bite-sized chunks, they are far more likely to achieve them.
Below I have outlined the process of making a goal SMART. You can apply this method to any fitness goal.
Example of a SMART Goal
Specific: "I want to run 5 miles without stopping."
Measurable: To make your goal measurable, first you need to know how far you can run without stopping now. Let’s say you can manage a mile before you run out of steam. Now you have data that you can use to track your progress. Tapping into technology, such as a training app or a fitness watch, can help you more effectively measure your performance.
Achievable: The next step is to make sure your goal is achievable. To do this, you must weigh up your current fitness level, exercise experience, lifestyle and commitments. Only when you’ve done this will you be able to assess if your goal is realistic within the timeframe you have set. For example, if your goal is to run 5 miles without stopping, but at the moment you can barely manage one, a four to six-month timeframe may be required.
Relevant: Establishing the relevancy of your goal can enhance consistency and strengthen commitment. Knowing that regular cardio training will burn fat and improve long-term health are powerful motivational forces. But they’ll only work if they are made salient. So, once you’ve established the relevancy of your goal, be it to burn fat, boost health or both, write it somewhere prominent, such as the fridge door. On those days when you’re tempted to forgo your run, reflecting on your reasons may be enough to nudge off the couch and out the door.
Time-bound: As the saying goes, time is of the essence. In the context of goal setting, this couldn’t be truer. Resolving on a specific date by which to achieve a goal serves to stoke a sense of urgency. If you set yourself the goal of running 5 miles nonstop at some point in the not-too-distant future, would you feel compelled to put in an early session tomorrow morning? Probably not. But if you set your sights on an 8-week window, along which you have positioned progress-tracking milestones, would you feel a bit more motivated to set a 5 a.m. alarm and have your running kit laid out ready? Perhaps a bit more so.
Right then, when you have made your goal specific, factored in a method to measure progress, assessed whether it’s achievable, and established relevant reasons for going to all this trouble, all that’s left to do is decide the length of time you need to reach your goal.
Good luck!
Tip #7: Nutrition for Cardio Training
Cross-training, HIIT and long- slow distance sessions alone won’t guarantee that your cardio fitness improves. No doubt about it, they are certainly indispensable components of any cardio training routine. But there are other factors that must be taken into consideration. The first factor, nutrition, will be briefly reviewed in this tip. The second, recovery, forms the focus for the next tip.
You’ll recall from your sports physiology lessons that exercise causes microscopic tears in the muscle fibres. These tears stimulate repair and regrowth – the process known as physiological adaptation of hypertrophy. However, this process is hampered if we fail to maintain healthy dietary habits. Providing the body with adequate nutrition will ensure that it has the raw materials to repair damaged tissue after training. This can speed up gains which will bear fruit in the form of improved performance.
Eating well also fuels your workouts which enables you to maximise each training session. This is why it’s important to implement a structured eating plan that coincides with your training schedule. For example, fuelling up an hour or two before a training session can make a difference in energy levels throughout the workout. It’s also beneficial to eat within an hour after training. The so-called ‘Golden Hour’ rule is not a myth. Studies show that eating within this time period supports post-exercise recovery (Food, Nutrition and Sports Performance).
Below I have outlined some basic nutritional guidelines.
Nutritional Guidelines for Cardiovascular Fitness
Hydrate: Consume clean fluids (water) throughout the day. Aim to drink between one and two litres. Studies have shown that being 5 to 10% dehydrated can reduce performance by over 20%.
Consume Whole Foods: Focus on whole grains, fruits, vegetables, quality plant-based proteins (legumes, pulses), and healthy fats (nuts, seeds, avocados). These foods provide the necessary energy and essential vitamins.
Manage Portions: Be mindful of portion sizes to prevent overeating while ensuring you have enough energy. A good benchmark is to ensure that the majority of your daily diet is comprised of plant-based meals – such as those that feature throughout the excellent cookbook, Forks Over Knives.
Consider Timing: Feeding times should be structured in such a way that you are adequately energised before workouts. Also, as discussed above, it is good practice to have a post-workout meal prepared so that you can replenish depleted energy stores.
Being mindful of your nutritional intake will significantly enhance your efforts in improving cardio fitness.
Tip #8: Rest & Recover
We’ve seen how important it is to provide the body with adequate nutrition. A balanced diet and structured ‘feeding’ regime will ensure that your body has all the raw materials it needs to repair damaged tissue. But these efforts can be attenuated if we neglect to factor rest and recovery periods into our cardio training routine.
A common misunderstanding among new exercisers is that more is better. But, as the old saying goes, you can have too much of a good thing. Running, rowing or cycling too frequently increases your chances of overtraining. This is not to be taken lightly.
In the NSCA’s Guide To Program Design, the author observes that overtraining can slow fitness progression and, in extreme cases, cause regression – where the exerciser’s fitness levels actually decrease. Other symptoms associated with overtraining include gastronomical complaints, sleepless nights and, for some, mood swings and depression. (Some authors ascribe these latter symptoms to the low-grade inflammatory response that excessive exercise can trigger.)
In addition, failing to pay heed to the body’s need for rest may put you at greater risk of injury. When we don’t get enough rest, muscles are unable to repair damaged tissue and sufficiently restock energy supplies before the next workout. This can result in weak, chronically fatigued muscles which are more prone to pulls, strains and tears.
Applying the following tips to your cardio routine can help you avoid overtraining.
Tips for Effective Recovery
Rest Days: Schedule designated rest days in your programme to give your body time to recuperate. Rest days can be positioned after more challenging training days or lumped together at the end of the week.
Active Recovery: Remember, recovery doesn’t just involve kicking back on the couch. Studies have shown that engaging in low-intensity ‘active recovery’ sessions, such as walking, swimming or yoga, helps to remove metabolic waste products in addition to resupplying muscles with nutrients. By doing so, active recovery speeds up the repair process.
Sleep: Sleep is often associated with laziness. There are people out there trying to cut back to the bare minimum so that they can cram more productivity into their day. But the research shows that those who don’t get enough sleep are almost certainly underperforming. More concerning still, according to sleep scientist Matt Walker, failing to get 7 hours a night can jeopardize our long-term health and put us at risk of developing a number of nasty diseases. In short, poor sleep hygiene adversely impacts both the brain and body. So, with that said, start implementing a sleep routine alongside your nutrition and rest and recovery routines.
What are the best ways to improve cardio?
As this article has endeavoured to show, the best way to improve cardio fitness involves a multifactorial process. Doing more cardio exercise alone simply is not enough – not in the long run. To get the most out of your training you must combine various exercise methodologies. Mixing up your workouts and pursuing clearly defined goals stimulate physical development as much as they do motivational engagement.
But it doesn’t stop there. The body needs quality nutrition to repair damaged tissue and grow new muscle fibres. This is the process of physiological adaptation which promotes fitness progression.
You can further facilitate this important process by providing your body with adequate rest. Implementing recovery days into your routine and getting good sleep supports the other factors thus enhancing their respective effectiveness.
And remember, enjoyment is also crucial. Finding activities that you love (or can tolerate with a smile) will not only help you stay on track but also make your fitness journey fulfilling. Every step you take towards boosting your cardiovascular fitness is a step towards a healthier, more energetic life.
About Adam Priest –
A former Royal Marines Commando, Adam Priest is a content writer, college lecturer, and health and fitness coach. He is also a fitness author and contributor to other websites. Connect with Adam at info@hungry4fitness.co.uk.
References
Oxford University study on exercise and cardiovascular disease
https://www.ox.ac.uk/news/2021-01-14-no-limit-benefits-exercise-reducing-risk-cardiovascular-disease
Mayo Clinic blog on the benefits of cardio
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541
WHO cardiovascular disease
https://www.who.int/health-topics/cardiovascular-diseases#tab=tab_1
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