Cardio or aerobic exercises improve your endurance and fitness level and help protect you from cardiovascular disease. Some types of cardio activities involve using the large muscle groups in your arms or legs for a sustained period and make your heart work more efficiently when you’re exercising or at rest, according to the American Heart Association. However, there’s no one-size-fits-all best cardio exercise. The exercise's effectiveness varies, based your physical health and the intensity and duration of the exercise.
Beginner
If you’ve been sedentary for a while, walking and cycling at moderate intensity are effective cardio exercises. They’re also budget-friendly and convenient. You can do them outdoors or indoors — for instance, on a treadmill or stationary bike — and you can easily vary the intensity as you get fitter. Both walking and cycling also make the list of suitable exercises for people with joint or cardiovascular problems. For any moderate-intensity cardio exercise to be effective, you should do it for at least 30 minutes five days a week.
Intermediate
Swimming and water aerobics are more challenging exercises. If you have a low fitness level or cannot swim, it will be difficult to keep up the necessary intensity for 30 to 60 minutes for these exercises to be effective, according to the Cleveland Clinic. It’s also easier to exceed your target heart rate during swimming, compared to activities such as walking or cycling. If you have joint pain or arthritis, a water aerobics class is an option because it reduces the impact on the joints that’s associated with activities such as walking or jogging.
Advanced
For the super fit, cardio activities such as jogging, aerobic dance or a stationary biking class fits the bill. Some machines such as a ski, elliptical machine or stair-climber also increase cardio intensity. Even on the lowest settings, these machines are often too strenuous to be effective or enjoyable if you’re unfit, says the Cleveland Clinic. You also should not use these machines if you have joint problems or poor coordination. You can do vigorous-intensity exercises for 20 minutes at least three times a week.
Getting the Biggest Benefit
To make sure you’re getting the most results from your cardio program, you should be familiar with your target heart rate and maximum heart rate. Your target heart rate is 50 percent to 85 percent of your maximum heart rate, which is roughly 220 minus your age, says the American Heart Association. When you’re beginning a cardio program, no matter what type of exercise you do, the AHA recommends aiming for the lowest part of your target zone, or 50 percent of your maximum heart rate. Gradually increase your intensity after a few weeks to reach the upper limits of your target zone, about 75 percent. Within six months, you might be able to hit the top level of your target zone, or 85 percent. But the AHA warns that you do not need to exercise at this intensity to stay fit.
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