From the Brickyard | Subject: Movement for life, not punishment
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Let’s be honest.
Most guys hear the word “cardio” and instantly picture themselves slogging away on some treadmill, counting the seconds until it’s over.
That’s a damn shame—because cardio is one of the best things you can do for your body and your mind.
It improves cardiorespiratory health, lowers blood pressure, strengthens immunity, sharpens your brain and boosts mood, helps you sleep, and helps keep fat in check (Healthline). The CDC recommends at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week (Centers for Disease Control and Prevention).
But here’s the good news:
Cardio doesn’t have to suck. You don’t have to suffer to reap the benefits.
The Big Mistake: Thinking Cardio = Treadmill Hell
If you like the treadmill or elliptical, great. Keep it rolling.
But if the idea of traditional cardio makes you want to gouge your eyes out, then you’ve got to find something that works for you—something that gets your heart pumping and blood flowing while actually being enjoyable.
Let me show you what I do.
What I Do for Cardio (And Why It Works)
One of my go-to methods is exploring.
It’s simple: I find a new spot on the map—could be a forest trail, an unfamiliar neighborhood, or a riverside path—and I walk or hike it. If it’s rugged terrain, it turns into a hike. If it’s a flat trail or an urban loop, it becomes a walk with a mission.
I bring my kids, and we make it an adventure.
Time flies. My heart rate’s up, my body’s moving, and I’m spending quality time with the people I care about most.
I’ll toss around the kettlebell for 20-30 minutes, jacking up my heart rate with swings, cleans, jerks, snatches, and squats.
Sometimes, I run alongside my kids while they bike. I’ll also run by myself (usually in a cool spot).
Other days, I’ll longboard, do a few sprints, or hit an indoor machine if the weather’s nasty.
At the beach I’ll swim (and do water-resisted sprints!), and if a sand volleyball game breaks out, I’ll join in.
A couple times a year I can get my hands on a kayak or paddleboard, and that’s always a blast.
Cardio doesn’t have to be programmed. It just has to be lived.
Want to Make Cardio Fun? Try These
If you like what I do, do ’em yourself.
If not, here are many ways to turn cardio into something you actually enjoy. Think of them as movement-based hobbies that go hand-in-hand with musclebuilding:
- Biking (solo or with your kids)
- Inline skating
- Martial arts or boxing drills
- Surfing
- Pick-up sports (basketball, soccer, ultimate)
- Cardio classes at the gym
You can even blast music and shadowbox in your garage for 20 minutes. Doesn’t matter what it is—as long as you’re moving with intensity and having some fun, you’re winning.
Should You Track Your Cardio?
When it comes to cardio, I’m way more relaxed about tracking than I am with the weights.
If my body’s moving, my heart rate’s up, and I’m not overdoing it, I count it as a win. No need to get ultra-militant—unless you’re training for a specific event or serious want to dial in your conditioning.
That said, here are some times you should consider tracking:
- If you’re cutting fat and want to dial in total calorie burn
- If you’re trying to build endurance progressively
- If you tend to overtrain or undertrain without data
Apps like Strava, Apple Health, or even a basic notepad can help.
But at the end of the day? I’d rather enjoy the damn movement than obsess over the numbers.
Movement Is a Birthright
Here’s the real perspective shift:
Cardio isn’t punishment. It’s your birthright.
Our ancestors didn’t “do cardio”—they lived it.
Hunting, tracking, climbing, chasing, exploring—this was natural movement built into daily life. That’s the spirit we’re reviving here.
Not treadmill drudgery.
Not 45-minute punishment sessions.
Not guilt-driven calorie burns.
Fun. Function. Freedom.
That’s what cardio should be.
Your Move, Brother
If cardio’s been a chore for you, it’s time to flip the script.
Pick one fun cardio-based activity you haven’t done in a while—or ever—and go for it.
Take your kids. Grab a buddy. Or just blast your favorite playlist and move.
Make cardio a life enhancer, not a soul-sucker.
Your body—and your mind—will thank you.
Sources
Healthline. 13 Benefits of Aerobic Exercise: Why Cardio Fitness Is Important. Healthline, Jul 2, 2018. https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise
Centers for Disease Control and Prevention. How Much Physical Activity Do Adults Need? CDC. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html