Cardio
Michigan Fitness Association: What is Cardio?
Cardio, short for cardiovascular exercise, is any rhythmic activity that elevates the heart rate and increases oxygen flow, strengthening the heart and lungs. Also known as aerobic exercise, it relies on the body’s ability to use oxygen efficiently to sustain movement over time. Cardio involves continuous, repetitive motion that keeps the heart working within a target heart rate zone, where energy is primarily derived from oxygen-dependent processes. The intensity can vary from low to high, depending on factors like duration, speed, and resistance. Since it engages large muscle groups and requires sustained effort, cardio is often considered an essential component of overall fitness.
Benefits of Cardio
- Improving your cholesterol and blood pressure levels.
- Reducing your risk of many diseases, such as heart and blood vessel conditions.
- Strengthening your heart and lungs.
- Helping you complete everyday tasks with less effort.
- Improving brain function.
- Increasing feelings of emotional well-being.
- Improving your quality of life.
Average Cost of Cardio:
The cost of accessing cardio equipment at a gym varies widely based on the facility and amenities offered. Budget-friendly gyms, which typically include treadmills and stationary bikes, range from $10 to $30 per month. Mid-range gyms, offering additional equipment like stair climbers, ellipticals, and some group classes, generally cost $30 to $80 per month. Premium gyms or fitness clubs can range from $80 to $150 per month for access to amenities such as swimming pools and a wider variety of classes.
Types of Cardio
- Treadmill Running/Walking – Features customizable speed and incline settings for a controlled and versatile indoor workout.
- Elliptical Training – Delivers a full-body, low-impact workout with adjustable resistance and incline to match fitness levels.
- Stationary Cycling – Offers upright and recumbent bike options to enhance lower-body endurance and cardiovascular fitness.
- Rowing Machine (Ergometer) – Provides a high-intensity workout by simultaneously engaging both upper and lower body muscles.
- Stair Climber (StairMaster) – Mimics stair climbing to build leg strength and improve endurance.
- Group Aerobics Classes – High-energy sessions that incorporate activities like Zumba, dance-based cardio, and step workouts.
- Spin Classes – Guided indoor cycling workouts that adjust speed, resistance, and intensity for a structured cardio session.
- HIIT (High-Intensity Interval Training) Classes – Alternates short bursts of intense movement with brief recovery periods for maximum efficiency.
- Swimming (Indoor Pools) – Provides a low-impact cardiovascular workout through lap swimming and water aerobics.