Cardio gets messy when everything that spikes heart rate gets labeled the same. We pull the confusion apart and make it simple: real cardio is cyclical, continuous movement using large muscle groups long enough to change how your heart and muscles move oxygen. From zone two walks to sprint intervals, we explain how each intensity shapes your heart differently—either increasing the volume it pumps per beat or the power it can generate on demand—and why the best plan blends low, moderate, and high intensity across your week.

We also get practical about measurement. Steps are a great starting point for more daily movement, but precise training needs accurate heart data. We compare wrist wearables, bicep bands, and chest straps, then show how to set up reliable heart rate zones so every session targets the right adaptation. You’ll learn why an 11-minute ramp and one-minute recovery test can reveal your cardiovascular readiness, what a strong heart-rate drop looks like, and how to use those numbers to fine-tune workouts and keep stress in check.

Inside our gym, we use Myzone to display live heart rates for safer, smarter coaching and launch baseline cardio tests for all clients. For those who want deeper insight, we introduce MOXY muscle oxygen testing to set zones based on real-time oxygen supply and demand in the working muscle—less noise, more signal. By the end, you’ll know how to design a weekly plan that pairs daily walks with strategic high-intensity efforts, how to track progress without guesswork, and how to build a heart that’s both powerful and efficient. Subscribe, share this with a training partner, and leave a review with your current cardio mix—we’ll feature our favorite routines next week.