The best cardio exercise is any exercise that allows you to elevate you heart rate in to your target zone for at least 20 minutes. The best option will be different for everybody and needs to be something that you can build in to your daily routine.
For those just starting a program, I suggest a nice 10 minute walk would suffice. Key to monitor your heart and make sure you spend 60% of your time in your target zone.
Goal Specific: If you’re training for a specific event, such as a 5K, then the best type of cardio for you will be walking/jogging/running because it is very specific to that goal.
Safe: Do you feel muscle, bone, or joint pain when you do it? Have you been advised by a physician that it is unsafe, based on your current health status? If yes to either question, then you should select a mode of exercise that doesn’t cause pain and/or that your doctor has approved for you. Exercise doesn’t have to hurt for you to benefit from it.
Enjoyable: You should be doing cardio exercises that you enjoy. Chances are if you perform a type of cardio exercise you enjoy you’ll be more consistent with your routine, and consistency is important when it comes to getting results.
Effective: Incorporate variety into your cardio routine. Variety in your cardio routine will do two things: increase calories burned and put less stress on your body. When you perform a type of exercise that you aren’t accustomed to, it requires your body to burn more energy (calories) which is ideal if you’re seeking weight loss or toning. Similar to never rotating the tires on your car, the continual and repeated stress of doing the same activity over time will lead to excessive wear and tear on your body, and ultimately injury. By incorporating variety into your cardio routine you will stress your body in different ways, which will decrease the risk of an overuse injury. Staying injury-free will keep you consistent and on track with your program – allowing you to accomplish your goals faster and more effectively.
Whatever you are willing to do! I get asked this one all the time. There really is no “best” form of cardio. The amount of calories we burn or how hard we work given a particular type of cardio can be relative given our age, gender, current fitness level and current weight. The main thing to consider when choosing a type of cardio is the consistency factor. That is, what type of cardio are you willing to perform and perform consistently over time? For example if someone says that climbing stairs is the best cardio but you can’t stand to do it more than five minutes at a time and you’re not willing to do it three to four times per week, then it is not the “best” cardio for you. Start small, progress slowly and pick modes of cardio that are enjoyable enough to perform multiple times per week.
The best cardio exercise is the one that you enjoy, makes you sweat, and is congruent with your health and fitness goals while being within your physical capabilities. Do you enjoy the outdoors? Great, go walk on the beach, ride a bike in the park or go hiking. Do you enjoy sports? Great! Try joining a weekend softball league or stop watching basketball and GO PLAY IT! If you are not sweating or burning calories, either up the intensity or change the activity. No matter what the activity you choose just make sure it is fun, safe and effective.
If you enjoy what you are doing, you are more likely to stick with it and see success. Remember, enjoyment bring consistency, consistency brings results, results brings you right back to enjoyment...and now I sound like Yoda.
GOOD LUCK!
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.