Cardio

Cardio, short for cardiovascular training, refers to any form of exercise that intensively engages the heart and circulatory system. The goal is to improve endurance, oxygen uptake capacity, and overall fitness performance. Typical forms of cardio are running, cycling, swimming, rowing, or dynamic full-body exercises such as burpees.

In contrast to strenght training, where individual muscles such as the quadriceps, biceps, or gluteal muscle are targeted, cardio primarily challenges the heart, lungs, and muscles over a longer duration of exertion.

Cardio training can occur in two main forms: continuous endurance training with constant intensity (e.g., 30 minutes of running, cycling, or spinning) or interval training,, in which intense effort phases alternate with active recovery. The latter has the advantage that not only endurance but also muscular endurance and calorie expenditure can be effectively increased.

Although cardio is often considered a counterpart to strength training, they ideally complement each other. Endurance training improves muscle blood flow, accelerates recovery after exhausting sets, and can support muscle building by increasing metabolic activity.