Sometimes called aerobic exercise, a cardiovascular workout consists of any activity that makes you slightly out of breath and begin to sweat. Your heart rate should rise into your target zone, which is roughly 50 to 75 percent of your maximum heart rate. According to the American Academy of Family Physicians, you should have four to six cardio workouts a week of about 30 minutes to 60 minutes. If you are worried about getting bored doing the same workout routine repeatedly, don't be. You can choose from among numerous types of cardio exercise.
Running
Running is probably the first exercise many people think of when someone mentions cardio, and it is one of the most popular forms of exercise for several reasons. On average, you will burn 100 calories for each mile that you run, which usually amounts to more calories burned per hour than most other forms of cardio. It is also relatively inexpensive. All you need is a good pair of running shoes and comfortable clothing, and you can run virtually anywhere at any time. Running can cause foot and leg injuries, though, so be sure to start slow and vary your workouts to avoid over-training.
Walking
If you want to begin with a less strenuous form of cardio, walking is an excellent choice. Although it burns fewer calories than running, walking offers many of the same benefits with a lower risk of injury. As with running, you don't need special equipment--just comfortable shoes and clothing. Be sure to walk fast enough to reach your target heart rate zone to reap the most benefit from your workout.
Cycling
If you feel a need for speed in your cardio workout, try cycling. Although cycling does not burn as many calories as running, many people find it more enjoyable. While you will need to invest in a good bicycle, helmet and appropriate clothing, cycling has less impact on your joints than running. If you have any nagging hip or knee injuries that prevent you from running, cycling can be a good alternative.
Swimming
Often overlooked as a form of cardio exercise, swimming is an outstanding workout. As with cycling, it has less impact on your joints than running. Although you do not need special equipment other than a swimsuit and goggles, you will need access to a swimming pool, which limits where and when you can work out.
Other Options
If none of these activities sounds enticing, you can choose from a host of other cardio exercises. Many sports, such as basketball and soccer, provide excellent cardio workouts. The various exercise machines at the gym are another option. Almost any activity will suffice as long as you work out at the recommended intensity.
