When you hear the word cardio you may picture yourself panting on a treadmill with sweat pouring off your forehead. Understandable.

There’s more to it than that!

Cardio uses large muscle groups aerobically (with oxygen) such as legs, for running. It also requires controlled respiration as well as an increased heart rate in a particular zone for prolonged periods of time.

According to the U.S. Department of Health and Human ServicesTrusted Source, you should get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes a week of vigorous-intensity aerobic exercise each week to see substantial changes.