What Is the Best Form of Cardio For You?

ASICS will compare the most popular types of cardio exercises and help you decide which ones to incorporate into your workout routine.

What is cardio exercise and why is it important?

Workouts that challenge your cardiovascular system count as aerobic exercise.

High-intensity cardio can max out your heart rate and leave you breathless. Low-intensity cardio increases your breathing and heartbeat at a rate you can maintain for long periods of time. You can also exercise at intervals, spacing high-intensity bursts with periods of rest.

Why is cardio important? Keeping your heart rate elevated for at least 30 minutes several times a week can return lasting benefits to your health.

The benefits of cardiovascular exercise

Before answering the question, what is the best form of cardio, it's worthwhile to consider the benefits of cardio exercise.

• Increases muscle capacity. You may strengthen your muscles when you engage in cardio, for a stronger, more resilient body.
• Contributes to cardiovascular health. Cardio exercise can help improve your cardiovascular health by strengthening your heart and lowering your blood pressure.
• Sleep better. You may fall asleep faster and possibly sleep better overall after giving your body a physical challenge.
• Maintain a healthy weight. Regular cardio may help burn fat, curb cravings, and help you stay trim.
• May improve mood and overall mental wellbeing. Exercise causes the release of hormones, including endorphins linked to happiness.

7 types of cardio exercises

You may wonder if running is the best cardio or what cardio alternatives to running may be worth considering. Now that you know why cardio is important, we will look at running vs. other types of cardio so you can explore what might be the best fit for your lifestyle.

1. Running

Perhaps the most well-known and familiar form of cardio, running can be a great addition to your exercise routine. Running is a popular form of cardio because it’s so accessible. All you really need is comfortable running clothes, a quality pair of running shoes, and some different types of workouts to try.

Many people consider running one of the best types of cardio because you can mix and match dozens of workouts. The ASICS Runkeeper app is a great tool for setting goals, planning workouts, tracking performance and seeing your results. Set a personalised training schedule with guided workouts and detailed running routines like some of these:

• Interval runs. High-intensity sprints alternate with slow recovery jogs in a set number of repetitions. This workout is helpful in preparing for races.
• Tempo runs. Increase your overall speed and endurance by running a bit faster than your easy pace, but slower than a sprint. You’ll run faster for longer.
• Hill repeats. Find a hill with an incline you can handle without breaking form. Run up at a challenging pace, then jog back down. Repeat two or three times, adding repeats as you get stronger.
• Fartleks. Swedish for “speed play”, this workout involves varying your speed for varying distances with no set pattern. Finish strong and you will be better prepared for your next race.
• Progressions. Start easy and then increase your speed as you run. You can set specific increases by distance or time into your run.
• Recovery run. This short run should be done slower than your easy pace. It's a good way to rest your body for the next tough workout.

2. Cycling

No discussion about what is the best form of cardio would be complete without covering cycling, either on a road bike or stationary bike in a gym. Cycling is a low-impact way to get cardio fitness into your workout routines. It’s easy on your knees and hips and good for your heart and lungs. Many of the running workouts above work as well for cycling. Many gyms offer spin classes with varied routines and group motivation.

3. Swimming

When comparing running vs. other types of cardio, swimming is another low-impact option that offers a good workout.

4. Rowing

Rowing on water or on a machine may give you a full-body, low-impact and effective workout. It improves cardiovascular health and builds strength. The push and pull through your arms and legs helps to strengthen those muscles. It works your core, arms and legs and can loosen tightness.

5. HIIT

Short for high-intensity interval training, this type of cardio exercise can help eliminate fat and improve your overall athleticism. Alternate periods of high intensity of running, climbing stairs, jumping rope, cycling or rowing with active rest. Mix in fast, but low-weight lifting or periods of vigorous calisthenics. Work at 90% or more of your maximum heart rate for 30 to 60 seconds, followed by an active rest of 30 to 60 seconds.

6. Jumping rope

Burn calories and boost your fitness with a fun and challenging jump rope workout. Studies show that jumping rope can improve bone density with regular exercise. It's no surprise that jumping rope is a core part of training for multiple sports, such as soccer, tennis, and boxing.

7. Stair climbing

Stair climbing combines cardio with strength training, while improving your balance and agility. You’ll see basketball and football teams regularly mix in stair workouts for endurance and strength. You can vary your speed, take the steps at intervals, and take double steps to vary your routine. Try a ladder workout. Sprint up one flight and walk down. Then sprint up two and walk down. Work up to ten sprint flights and do them in sets.

How does running compare to other types of cardio?

The best form of cardio is the one you enjoy and the one you make into a habit. For some, running is the best cardio. Others find cardio alternatives to running to be more enjoyable and accessible. You’ll find differences in which muscle groups get a workout, impact on joints and calorie burn. That’s why cross-training and mixing up the best types of cardio can help you perform better across the board.

Jump-start your cardio training with ASICS

Whichever form of cardio you love, having high-quality gear helps you enjoy your workout and stay in good form. ASICS offers gear that’s designed to help you perform, whether you’re running, jumping rope or climbing stairs. You’ll find shoes for men and women, along with men’s and women’s apparel that keeps you comfortable as you work towards improving your cardiovascular fitness.

Please note: This information does not contain or constitute medical advice or a medical opinion, and it is provided for informational purposes only. You should always consult a qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.