Cardio: The Main Ingredient of Any Exercise Program

We describe our indoor cycling classes as spinning classes featuring high-intensity cardio. There is good reason for this. Cardio is not a marketing ploy. It is the main ingredient of any exercise program. Without it, exercise offers little benefit.

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The word 'cardio' is merely a shortened version of 'cardiovascular'. Cardio exercise works the cardiovascular system – particularly the heart. It doesn't matter whether you are enjoying an indoor cycling ride or taking a 5-mile run through the neighborhood. The goal of cardio is to increase your heart rate until it reaches a particular target.

For most people, the target is actually a zone. It is a range at which a person's heart rate indicates he or she is getting the maximum benefit from exercising. We look at heart rate to understand how well a person is burning fat and calories, for example.

Cardio Equals Work

All the benefits of exercise are derived from the work being done. Heart rate is a measurement of said work. If your chosen exercise does not raise your heart rate, your body is probably not doing any work. Why do we say that? Because increased heart rate is a telltale sign that work is being done.

Cardio-focused exercises increase the heart rate by forcing you to do some sort of work. It is that work that allows you to burn fat and calories. It is the work that sculpts muscles, increases endurance, and adds a strength.

This suggests that cardio is a necessary part of an exercise program no matter what the goals of that program are. Some goals require a greater emphasis on cardio while others, not so much. But cardio should never be ignored altogether.

The Benefits of Cardio Exercise

The basic concepts of cardio are integral to our cycling classes for the simple fact that we want our guests to realize the maximum benefit from their workouts. We know regular cardio exercise can do a lot, including: 

  • burning fat and calories

  • enhancing lung capacity

  • improving sleep quality

  • lowering stress levels

  • increasing bone density

  • improving the sex life

  • promoting positive feelings.

The thing about cardio is that you do not have to run yourself ragged. As little as 15 minutes of cardio at a time can do wonders. So maybe you can only take a single 45-minute cycling class every week. That's fine. The rest of the week, a brisk 15-minute walk after work each day still offers good cardio benefits.

Start out Slowly

Any form of exercise that involves movement will get your heart going. Just remember this: you can get too much of a good thing. That is why we recommend that people embarking on an exercise regimen for the first time go slowly.

We do not expect you to jump right into a cycling class intended for advanced cyclists. We have classes for beginners, classes that are less intense and not as demanding. With time and practice, new cyclists eventually work their way up to more advanced rides.

We also recommend choosing a type of exercise that is appealing enough that you can commit to doing it regularly. So even though we believe indoor cycling has a lot to offer anyone who tries it, we also know that some people just don't like cycling. Do not take a cycling class just for the sake of doing so. Find an exercise you are fairly confident you can stick with.

Remember, cardio is the key ingredient to any exercise program. Whatever you choose to do, make sure you are moving enough to get your heart pumping.

MCYCLECardio Exercise, Cardio