Hate cardio? Or do you just think you do? A lot of people will say they dislike cardio workouts, believing that it has to entail endless minutes or hours of running and cycling. Sure, it can look like that, and many people do enjoy those kinds of workouts. But reaping the benefits of aerobic exercise doesn’t have to mean lots of struggling. Many of your favorite activities might even be considered a potential cardio workout.
“If a person tells me they hate cardio, I would first ask them what they mean by cardio and then find out what goals they are wanting to achieve to determine if some form of cardio is in fact the best solution for their needs,” says Chris Gagliardi, a certified trainer with the American Council on Exercise. “I would also find out what types of activities they enjoy and make sure they understand the difference between exercise and physical activity.”
He explains this difference between exercise and physical activity: Exercise is planned, structured, and repetitive physical activity, and physical activity is any body movement that uses energy. He says people often don’t realize that many everyday activities—walking or yardwork, for example—are forms of physical activities. And physical activity can improve levels of fitness and bring health benefits.
Start by considering how much cardio you actually need. The American Heart Association says you need at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity throughout the week to enjoy the health benefits.
To determine whether the activity you’re engaging in would be considered moderate or vigorous, Gagliardi recommends using what he calls the talk test. He says to consider:
- If you can talk comfortably while being physically active, you are working at a moderate intensity.
- If you can sing, you are working at a light intensity. You should be able to talk but not sing when working at moderate intensity.
- If you can’t talk comfortably, or you cannot say more than a few words without pausing for a breath, you are working at a vigorous or near maximal intensity.
Moderate or vigorous activity will depend on your fitness level. Walking at a brisk 4mph pace might be easy enough for a fit person to handle while holding a conversation. For somebody who is not as conditioned, this level of exercise could be more of a challenge, and one they could not do while talking—and it would therefore be a vigorous activity.
Think about your favorite activities that get you moving. Could you do them at such an intensity that they cause you to break a sweat? Or could you do them in such a way that it would be hard for you to talk while you’re doing them? If you’re moving at this kind of intensity, you’ll be enjoying aerobic (i.e. cardio) benefits, even though this isn’t exactly structured “exercise.”
What activities might you consider for your next redefined cardio session?
Here are a few ideas for everyday physical activities that could feel like a workout if you go at them hard enough:
- Try exploring a trail at a local park or nature preserve, especially if there are hills with varied terrain. You’ll raise your heartrate, but you’ll feel as if you’re having more of an adventure than a workout.
- Gather friends and family for a friendly competition of volleyball or kickball in the backyard. These recreational games involve quick movements, side-to-side action, and bursts of energy that will keep your heartrate elevated.
- Jump on a trampoline or jump rope—two activities that will take your right back to childhood but will expend a surprising amount of energy!
- Take a dance class like Zumba or hip-hop to get your heart pumping and have lots of fun at the same time.
- Undertake some heavy yardwork, especially if it involves digging, weeding, or mowing the lawn. You’ll find yourself squatting, bending, lifting, pushing, and—very likely—breaking a sweat.
- Take your bike for a loop around the neighborhood or strap on a pair of rollerblades. These options are a little more exciting than a simple walk and you’ll be using different muscle groups than you would if you were walking
