It’s recommended that we should do around 150 minutes of cardio fitness per week to improve our physical fitness and stay healthy. Thankfully, cardio is a relatively easy form of exercise to start as it can require minimal equipment and you can begin at your own pace.
In this guide, we’ll cover what cardiovascular fitness actually is, why it matters for your health, how hard you should be working, the best exercises to improve it, and how long it takes to see results.
If you are interested in starting your cardio journey, join us at Bluecoats today. If you have any queries don’t hesitate to contact us via our online contact form or call us on 01403 247 572.
What is cardiovascular fitness?
Cardiovascular fitness, also known as aerobic exercise, is a form of fitness that involves sustained physical activity that increases your heart rate. Cardio fitness relies on your ability to move oxygen around your body, and is therefore great for your respiratory system.
You might also see this called cardiovascular endurance or aerobic endurance. They all mean the same thing: how well your heart and lungs can keep supplying oxygen to your muscles while you exercise.
Cardio can come in many forms, such as extended periods of exercise like jumping jacks or skipping, or longer workouts like running or swimming.
Why is cardio important?
Cardiovascular fitness benefits your body in many ways. According to the British Heart Foundation, regular activity can reduce the risk of heart and circulatory disease by up to 35%. It’s also known to lower blood pressure, reduce the risk of developing coronary heart disease (and other heart problems), diabetes, and of having a stroke, and can improve your energy levels and help combat fatigue and illness.
By doing cardio exercise frequently each week, you can boost your physical health and strengthen your heart and lungs. It is not only a great way to stay in shape and work your muscles, but it is also beneficial to your aerobic health and mental health.
How hard should you be working?
A common question once you get started is how hard you should actually be pushing yourself. The simplest way to check is how it feels to talk:
- Moderate intensity exercise (the level recommended for most of your 150 minutes a week) should leave you warm and comfortably breathless, similar to a brisk walk or mowing the lawn. You should be able to hold a conversation, but not sing.
- High intensity training has you breathing hard and fast, like running, swimming lengths, or a fast cycle. You’ll only be able to say a few words at a time without pausing for breath.
How to improve cardiovascular fitness level
Whether you’re looking to kickstart your cardio journey or build upon your current workout, there are a number of activities you can do to improve your cardiovascular fitness level.
Running
Running or jogging can be a great way to improve your cardio fitness levels and your overall health. For those new to aerobic exercise, doing a light jog for around 30 minutes twice a week is a great way to start, and over time you can gradually work up to longer runs. Always stretch before and afterwards to avoid injury.
Running, whether outside or in the gym on a treadmill, is the perfect way to improve your cardiovascular health and mental health!
Walking is another great way to improve your aerobic fitness, especially if you struggle to run because of injury or prefer a peaceful walk outside.
Cycling
Cycling is another good example of a cardio exercise. Whether you choose to cycle on a stationary bike or a regular one, it allows you to start at a comfortable pace and if done a few times a week, can provide great benefits to your health.
Similar to running, starting with a low intensity cycle for around 30 minutes works best for beginners. Over time you can move to a more high intensity workout and extend your workout length.
Swimming
Swimming is the perfect aerobic exercise for those who may be recovering from an injury as it’s very low impact on the body. It tones your muscles and adds to your strength as well as supporting your heart and lungs.
Swimming can be very versatile, as you can opt to just swim lengths for your chosen amount of time, or you can switch between strokes for a more varied session.
Here at Bluecoat Sports, our swimming pool is perfect for all of your cardio needs, with a variety of swim classes if you’re looking for a more guided workout.
Circuits
If you’re looking for something a bit more challenging, circuits, like high intensity interval training (HIIT), are a good cardio activity that aid in working muscles and building strength.
A cardiovascular fitness circuit might include exercises such as lunges, squats, and push-ups. You can also include weights in your circuit if you want to build muscle.
Before you begin, note down each exercise you’re going to do and how long for (for example, a minute per exercise and a 30 second rest). You can even jog on the spot during rest breaks to keep moving.
Prefer to attend a guided class? We offer hour-long circuits classes in Horsham at Bluecoat Sports. You don’t have to be a member to attend – simply book online and pay as you go.
Gym
The gym offers a space to practise all of the above exercises and improve your cardiovascular health, through use of a treadmill, spin bike, and provided weights. Our Horsham gym provides this and more for those looking for a variety of exercise options all in one place, enabling you to combine cardio training and strength training. We have the latest state of the art equipment available, making your exercise routine fun and stress free.
If you are looking to find a new workout routine that is more cardio based and are unsure of what might be best for you, our personal trainers are able to help.
How long does it take to improve your cardio fitness?
This depends on where you’re starting from and how consistent you are, but most people begin to notice a difference within around 4 to 8 weeks of regular training, with beginners typically seeing the biggest early gains. The key is consistency and regular exercise rather than intensity: sticking to your 150 minutes a week matters more than any single hard session.
Tracking your progress
Fitness trackers like the Bluecoat Sports app let you easily log your workout progress in one place, giving you a clear overview of how you’re doing and how your overall fitness is improving.
You can track your cardio progress on machines such as treadmills and exercise bikes, which show statistics such as workout length, resistance level, power, and calories burned.
Become a member at Bluecoat Sports
If you want to improve your cardiovascular fitness, become a member at Bluecoat Sports to access our range of facilities. We offer 13 membership options to help you get the most out of your subscription.
We also offer pay-as-you-go options for classes; just check our timetable and book a class of your choice!
