Strength and Cardio and Rest, Oh My! PART TWO - CARDIO

Strength and Cardio and Rest, Oh My! PART TWO - CARDIO

[SERIES] Part two of our training series focuses on CARDIO - the often misunderstood but crucial component of fitness!

Strength vs Cardio vs Rest

With the fitness revolution now on in full-force, there’s very little chance you’ve never heard the terms ‘strength’, ‘cardio’ or ‘rest’ in relation to working out. But what do they really mean? Below we look at the second part of this three-part series, CARDIO.  To read Part One, click here.


The American College of Sports Medicine defines cardio, or cardiovascular exercise, as any activity that increases your heart rate and respiration (breathing) which using large muscle groups repetitively and rhythmically.

The reference to your heart is a key one - by providing training that challenges your most vital organ, your heart, cardio can improve the function and performance of your heart, lungs, and circulatory system - and help you look better too!

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HIIT cardio

Cardio workouts can really be as long as you choose - high impact, HIIT (high-intensity interval training) cardio workouts will be shorter, about half an hour. Whereas steady-state cardio like long distance running or cycling, will be much longer, closer to an hour and a half.

The key in whatever cardio type you choose is to maintain an elevated heart rate - you should strive for 120-150 bmp (beats per minute) for 40 to 45 minutes.

Jogging not your thing? Luckily there are countless options when it comes to cardio - running, cycling, swimming, circuit or interval training, and even fast-paced walking. You can even do “functional movements” like kettlebell swings, that can double as strength training if you’re in a pinch.

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Cardio training is part of a well-balanced workout routine, no matter what your goals are. By improving your circulatory system, increasing oxygen in your blood, and helping with recovery, cardio should not be overlooked.

Cardio can be done at home or outside, but can be even more effective when you have access to a variety of equipment and expertise at a gym.

At Fitness360 for Women, you can find all the equipment you need and then some - and a fantastic community of like-minded people and experienced professionals to help you reach your goals.

Try us out with a FREE DAY PASS HERE!! We can’t wait to meet you!

Stay tuned for part three - Rest!