Cardio training:
the key to a healthy life

Cardio training, also known as endurance or aerobic exercise, includes activities that get your heart pumping for an extended period of time, ranging from moderate to intense levels. Classic cardio exercises include jogging, swimming, cycling, walking, and dancing, along with fitness formats like aerobics and HIIT (High-Intensity Interval Training). The goal is to raise your heart rate to about 60 to 80% of your maximum and keep it there for several minutes. In this zone, your body burns carbohydrates and fats for energy using oxygen. Experts recommend at least 150 minutes of moderate or 75 minutes of intense cardio each week, ideally spread across several sessions.

The benefits of regular cardio training are numerous and affect both the body and mind. On a physical level, it strengthens the heart, improves circulation, and significantly lowers blood pressure and the risk of cardiovascular disease. It also helps with weight management, boosts metabolism, and increases overall endurance in everyday activities. Less obvious, but equally important, are the mental benefits: cardio triggers the release of endorphins, the body’s natural “feel-good” hormones. This leads to improved mood, reduced stress, and can even help ease symptoms of depression and anxiety. Cognitive function also improves: regular cardio increases blood flow to the brain, enhances memory, and lowers the risk of neurodegenerative diseases.