Cardio Mechanics: How Does it Work? 

Cardio or cardiovascular training is basically training the body to improve its blood supply around the body. This improved circulation means improved nutrient delivery and toxin removal to and from the body. Vital nutrients like oxygen and carbs, fats, proteins are delivered to the cells while toxins such as carbon dioxide and other by-products of metabolism are eliminated effectively. The more effective this process, the better your metabolism will be. But, where to start and how to get the most out of it? Well, let’s dive into it then! Here are two effective exercises to start you off in the right direction with your cardio: 


Resistance-based cardio Resistance-based cardio is basically performing exercises such as squats, lunges, push, and pull movement patterns at a light intensity and load while extending the time for longer periods than they are normally performed. While it may not seem like traditional cardio (and it isn’t), this is great for those who don’t want to feel like they’re doing cardio – but still want to get the benefits.

An example of resistance-based cardio may go something like this:

  • Start with bodyweight squats for 90 seconds
  • Move straight into push-ups for 90 seconds
  • Repeat for two or more rounds


Interval-based cardio Interval based cardio is the more familiar cardio exercises. Exercises such as running, cycling, rowing, and swimming would be some common techniques to try. While they may not seem that exciting to some, it is a simple way to sneak in cardio training without having to think and prepare too many things.

An example of interval-based cardio may go something like this:

  • Start with running 200m in under 45 seconds
  • After 200m rest for 90 seconds
  • Repeat for two to four rounds.

This is a good interval-based cardio routine to start. Try to increase your rounds as you get fitter and stronger.


Cardio training is simple once you implement these two essential exercises strategies into your program. Start these exercises today and you’ll get the benefits that come along with it.