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Fitness Essentials

A guide to cardio

Cardio doesn’t have to mean training for a marathon, there are tons of ways to get your blood pumping!

Gimme the good stuff

Did you know that the heart is the only muscle in the body that gets bigger with cardio conditioning instead of strength training?

Some of the biggest benefits of good cardiovascular conditioning is the improved transportation of blood and oxygen throughout the body. And, when practiced regularly, cardio training has numerous positive effects on the respiratory and circulatory systems.

In addition to a stronger and healthier heart, regular cardio training:

  • Lowers blood pressure
  • Boosts your mood and reduces stress
  • Helps maintain a healthy weight
  • Reduces risk of cardiovascular disease
  • Improves the strength and density of the your bone structure (preventing osteoporosis)
  • Thickens cartilage which protects against of joint cartilage degradation as you age

So, what is cardiovascular training?

Cardio is any activity that raises your heart rate and keeps it there for a prolonged period of time. As a general guideline, 20 minutes of moderate cardio per day, or 150 minutes per week, is a good goal to have.

The definition of a good cardio workout can vary from person to person. Walking is a great cardio workout for some, while others prefer trail running, aerobics, swimming or stair climbing.

Get a better cardio workout

Improving your cardiovascular fitness is all about consistency. Find a workout routine that you enjoy and suits your schedule, and you'll find it all the more easy to stick with your fitness routine.

Check out Seven's ‘Get Fit’ plan, to get ahead of the game! It’s loaded with plenty of cardio training exercises to get that blood pumping 🔥