Keeping Up with Cardio: Tips for Consistency As a Warfighter, you are likely familiar with several kinds of exercise. Cardiovascular exercise, often simply called cardio, is a type of physical activity that uses your largest muscles and challenges your heart and lungs. Activities that keep your breathing and heart rate up, such as jogging or cycling, are considered cardio. As a Warfighter, you are likely familiar with several kinds of exercise. Cardiovascular exercise, often simply called cardio, is a type of physical activity that uses your largest muscles and challenges your heart and lungs. Activities that keep your breathing and heart rate up, such as jogging or cycling, are considered cardio. Consistency is Key Cardio exercises can improve your appearance, physical fitness and mental health. However, it may not always be easy to fit into your daily life. Check out these tips to help you stay consistent: Find Activities You Enjoy You are more likely to exercise regularly if you enjoy it. Consider trying different forms of cardio that interest you, and identify your favorite(s). Choose the activities that bring you feelings of fun and accomplishment. If you get bored of one activity, mix it up and try something new! Make Movement a Priority Lack of time is a common barrier for not working out, but there are many ways to add small amounts of cardio into your day. For structured workouts, keep track of your daily routines, and choose time slots where you can fit in exercise. Establish a schedule based on what you find, and stick to it! Have an Accountability Partner Consider inviting someone to work out with you, such as a friend or family member. Having a workout buddy can boost your motivation and help you overcome social pressure. Joining an exercise group or attending cardio classes can also help hold you accountable and offer social connections. Track Your Progress Before diving into a new cardio routine, take some time to identify your goals. Reflect on what you would like to achieve and how you plan to get there. Consider investing in a fitness tracker to record your workouts and other related data. When you reach a milestone, make sure to reward yourself! Looking for a Different Type of Cardio? You may have heard of high-intensity interval training (HIIT), which combines short bursts of maximum effort with active rest periods. HIIT is often cited as being more efficient than steady state cardio, which is the traditional form that requires maintaining a lower intensity for a longer amount of time. For more on this type of training, check out NOFFS! Cardio plays an important role in your health. Choosing exercise that you enjoy and staying motivated can help keep you consistent and healthy! Additional ResourcesCDC - “Getting Started with Physical Activity”NASM - “How to Start Working Out & Stay Consistent”ReferencesCDC - “Overcoming Barriers to Physical Activity”Foster et al - “The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity”
