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WHY YOU MUST TAKE CARDIO SERIOUSLY IF YOU WANT TO GET FIT
PUBLISHED: APRIL 3, 2019
Cardio improves your heart health, circulation, stamina, and even your mental well-being.
Cardio has gotten a bad reputation in some circles, especially among those trying to gain size. But for Black men—who are at a higher risk for heart disease, hypertension, and diabetes—cardiovascular training is not optional. It’s essential.
Cardio improves your heart health, circulation, stamina, and even your mental well-being. It reduces stress, improves sleep, and helps manage weight.
The key is learning how to integrate it smartly into your fitness routine without sacrificing muscle mass.
You don’t have to run for hours to get benefits. Brisk walking on an incline, cycling, rowing, or high-intensity interval training (HIIT) are all effective ways to build cardiovascular fitness while preserving lean muscle.
Doing 20 to 30 minutes of cardio three to five times a week is enough to support a strong heart and lean body.
Cardio improves your heart health, circulation, stamina, and even your mental well-being. It reduces stress, improves sleep, and helps manage weight.
The key is learning how to integrate it smartly into your fitness routine without sacrificing muscle mass.
You don’t have to run for hours to get benefits. Brisk walking on an incline, cycling, rowing, or high-intensity interval training (HIIT) are all effective ways to build cardiovascular fitness while preserving lean muscle.
Doing 20 to 30 minutes of cardio three to five times a week is enough to support a strong heart and lean body.
That means lower energy levels, poor circulation, higher stress, and reduced stamina—not just in the gym, but in everyday life and even the bedroom.
Over time, neglecting cardio can lead to weight gain, increased risk of diabetes, and poor mental health. It’s not just about burning fat—cardio keeps your body running right, inside and out. When approached strategically, it enhances your training and adds years to your life. Take your health into your own hands—your future self will thank you.
If you’re looking for simple ways to move more without overhauling your entire schedule, here are four quick tips to help you increase your daily cardio activity.
Turn Commutes into Movement – Walk or bike when possible instead of driving short distances. Even 10-minute walks throughout the day can add up and improve heart health.
Use Active Breaks at Work – Instead of scrolling during breaks, do a few laps around the building, take the stairs, or knock out a quick 5-minute bodyweight circuit to get your heart rate up.
Add Cardio to Your Strength Days – Finish your lifting sessions with a 10-minute jump rope, brisk treadmill walk, or stair climb to mix in cardio without needing a separate workout.
Make It Fun and Personal – Play basketball, dance, box, or hike. Choosing cardio activities you enjoy makes it easier to stay consistent and keep your body moving every day.
.
Over time, neglecting cardio can lead to weight gain, increased risk of diabetes, and poor mental health. It’s not just about burning fat—cardio keeps your body running right, inside and out. When approached strategically, it enhances your training and adds years to your life. Take your health into your own hands—your future self will thank you.
If you’re looking for simple ways to move more without overhauling your entire schedule, here are four quick tips to help you increase your daily cardio activity.
Turn Commutes into Movement – Walk or bike when possible instead of driving short distances. Even 10-minute walks throughout the day can add up and improve heart health.
Use Active Breaks at Work – Instead of scrolling during breaks, do a few laps around the building, take the stairs, or knock out a quick 5-minute bodyweight circuit to get your heart rate up.
Add Cardio to Your Strength Days – Finish your lifting sessions with a 10-minute jump rope, brisk treadmill walk, or stair climb to mix in cardio without needing a separate workout.
Make It Fun and Personal – Play basketball, dance, box, or hike. Choosing cardio activities you enjoy makes it easier to stay consistent and keep your body moving every day.
.
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The biggest factor in muscle preservation during cardio is nutrition. You need to fuel your body with enough calories and especially enough protein to support recovery and growth. Hydration and sleep also play a role in how well your body recovers from combined strength and cardio sessions.
Don’t skip cardio out of fear. If you skip cardio, you’re setting yourself up for serious health risks—especially as a Black man, where heart disease, high blood pressure, and stroke rates are already higher than average.
Without regular cardiovascular exercise, your heart and lungs don’t get the conditioning they need to function efficiently.
Don’t skip cardio out of fear. If you skip cardio, you’re setting yourself up for serious health risks—especially as a Black man, where heart disease, high blood pressure, and stroke rates are already higher than average.
Without regular cardiovascular exercise, your heart and lungs don’t get the conditioning they need to function efficiently.