Learn the definition and benefits of steady-state cardio, according to fitness professionals.

Improve endurance, brain health, and more.

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All cardio training tends to get lumped together in one big bucket.

woman sweating in the gym

exercise physiologist atNYU Langone’s Sports Performance Center

But steady-state cardio has major benefitsand it doesnt have to be boring.

What is steady-state cardio?

Often thatll involve repetitive exercise like running, cycling, swimming, rowing, or even hiking.

Woman walking on a treadmill at the gym.

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So, unlike with steady-state cardio, your heart rate will fluctuate between the intervals and periods of rest.

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Overall your immune system will be improved because your internal cell strength is increased, Stahl says.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

exercise physiologist atNYU Langone’s Sports Performance Center

One major perk of steady-state cardio: Youve got lots of options.

That can ultimately lead to injury.

But your steady-state cardio routine doesnt have to be all one thing.

Healthy female training in the gym, performing a hip thrust.

But it also doesnt necessarilyhaveto be a repetitive form of exercise.

A lot of people arent doing steady-state training, specifically in classes, he says.

I was like, how can I make this not boring?

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

The resulting class incorporates primarilybodyweight exercises, plus some light weights.

The key to keeping it steady-state?

That means keeping your heart rate at around 60 to 80 percent of your maximum.

Dont know what that means?

Similarly, if youre taking breaks, youre missing out on the benefits of steady-state training, Stahl says.

If you feel like you have to take breaks, its possible youre going a bit too hard.

Also, remember to warm up and cool down, Stahl says.

He recommends incorporating it into your existing fitness routine, especially after your strength-training sessions.

that you enjoy doing.

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