When discussing a semi-controversial topic, it can be easy to let subjectivity lead the way rather than examining objective evidence for or against a topic. When talking about cardiovascular exercise, there must be a consensus that there is a wealth of information on how Cardiovascular practice should be conducted or not at all, and there are some camps that think that you should not take part in structured Cardiovascular activity. Is steady state the best? Should I be doing more high intensity? How much Cardio, what is my heart rate supposed to be, and so on. The question becomes what is the purpose of Cardio, how do you use it for your goals, and how much should I be performing? Let’s get to it.
Cardiovascular exercise can be traced back to approximately 3,000 years ago. A young Greek man runs 26 miles and 385 yards, announcing the news of Greece’s victory over the Persians (PBS). In 1896, the first Olympiad launched, with the marathon as the culminating event. In the 1960’s and 70’s, the running craze was popularized by author and runner Jim Fixx. The 80’s and 90’s saw the Step Aerobic craze take off with the sale of VHS volumes by Jane Fonda, Kathy Smith, Suzanne Summers, Tony Little, Billy Blanks, and Richard Simmons. Currently, the fitness industry is enamored with HIIT (High Intensity Interval Training) and its positive implications on blood pressure, cholesterol, weight loss, and longevity.
At a base level, all the aforementioned celebrities and practices are attempting to get the masses moving, strengthening their hearts, and hopefully losing “weight”. The earliest research into cardiovascular fitness was in the 1950’s and into the 1960’s. Researchers discovered that vigorous exercise helps prevent CHD (Coronary Heart Disease) (Ralph). Throughout the next decades, research would show advantages of engaging in cardiovascular exercise, and there are a few. Mayo Clinic lists important advantages to Cardiovascular weight loss, strengthening the muscles of your heart, managing chronic disease, clearing your arteries, and, most importantly, boosting your mood, and you live longer.
Even with all the positives of Cardiovascular exercise, the past decade has seen a rise in information highlighting the disadvantages of engaging in it. Around every fitness facility, “No cardio” vs. “Cardio” is one of the premier debates; this, along with “carnivore” vs. “carb lover”, but we can address that in another post. Supporters of this information are very passionate about no Cardiovascular exercise and are convinced that the research supports this line of thinking. According to researchers at Lionel University, ultra-endurance athletes experience a loss of muscle due to protein stores being utilized to provide energy (Williams). The researcher goes on to say that research from the University of Alabama, football, and endurance training lessened power output in athletes who require peak power within the anaerobic parameters (Williams). It is important to note that the research has been done on elite athletes, where their sporting events are based on extremes. That does not include the everyday gym goer.
What does all of this information mean to you as you enter your local fitness facility? When you begin an exercise routine, first ask: What is your goal? This will take some time to reflect on what the goal is and why that goal is important to you. Once that happens, you can move forward. When it comes to: should Cardio be performed, how much, and what my heart rate should be? The Centers for Disease Control and Prevention recommends 150 minutes per week of moderate to intense exercise and 75 minutes per week of vigorous exercise. (“Adult Activity: An Overview | Physical Activity Basics | CDC”). This translates to 30 minutes, 5 days per week, or 15 minutes, 5 days per week. So what’s the difference between moderate and vigorous? Moderately intense exercise is any activity that is performed that raises your heart rate and causes you to sweat, but can be maintained for 30 minutes: A brisk walk on the treadmill or outdoors, hiking, or biking indoors or outdoors. For vigorous exercise, don’t think the opposite, but think variation of progression. If you typically walk for 30 minutes, varying your activity if possible to a jog for 15 minutes, when in the fitness facility, taking a group exercise class like kickboxing or indoor cycling will fit the bill.
One other topic to address is heart rate. Your heart rate is important during Cardio, but as a rule of thumb, using what the industry refers to as a “perceived exertion scale” may help exercisers better. On a scale of 1-10, 1 being very easy and 10 being extremely hard, when you think you are at a 5-7, which is considered moderate, but you can continue for 30 minutes, your heart rate would reflect approximately 50%-70% of your maximum heart rate. This also works for vigorous intensities. If you feel like you are an 8-10, research has shown that you are between 80%-95% of your maximum HR (Jo et al). If monitoring your heart rate is important to your goals, enlist the help of a personal trainer who can assist you in using heart rate training for your goals.
Cardiovascular training has been shown to have numerous positive effects on health and longevity, and for some, excessive cardiovascular exercise is counterproductive to their goals. The key takeaway is to know your goals; there is an enormous difference between someone who is a peak power athlete and the person in the gym who is looking to increase muscle size and density, and the person who is coming in to lose weight, feel good about themselves, and keep their hearts strong. There is a world where both these individuals live, but we must agree that if we do not have a strong, intact, and vibrant cardio-respiratory system, our longevity and tenure in the gym are in question.
In good health.
Works Cited
“Adult Activity: An Overview | Physical Activity Basics | CDC.” Centers for Disease Control and Prevention | CDC, 20 December 2023, https://www.cdc.gov/physical-activity-basics/guidelines/adults.html. Accessed 13 September 2025.
Jo, Sabrena, et al. “ACE – ProSource™: April 2016 – How to Monitor Participants’ Intensity in Group Fitness Classes.” ACE Fitness, 2016, https://www.acefitness.org/continuing-education/prosource/april-2016/5856/how-to-monitor-participants-intensity-in-group-fitness-classes/. Accessed 13 September 2025.
PBS. “Phidippides & the First Marathon.” PBS, https://www.pbs.org/empires/thegreeks/background/15.html. Accessed 12 September 2025.
Ralph, Paffenbarger, Jr S. “A history of physical activity, cardiovascular health and longevity.” Oxford Academic, Oxford Academic, 1 October 2001, https://academic.oup.com/ije/article-abstract/30/5/1184/724212?redirectedFrom=fulltext. Accessed 12 September 2025.
Williams, Jason. “Does Cardio Burn Muscle? What You Need to Know.” Lionel University Blog, 23 June 2021, https://blog.lionel.edu/does-cardio-burn-muscle. Accessed 13 September 2025.
