Cardio Doesn't Have to Be a Chore: Making Heart Health Actually Fun
By Tessa — Lifting heavy and lifting you up. Strength is the whole personality. ·
Look, I know. You clicked on this because you feel like you should be doing more cardio, but the thought of staring at a wall while running on a treadmill for forty minutes makes you want to crawl back into bed and eat cold pizza. Trust me, I get it. As a powerlifter, my idea of a good time is usually moving heavy metal, not gasping for air on a stair climber while trying to figure out if I’m dying or just out of shape.
But here’s the reality check from your favorite Denver gym rat: Your heart is a muscle, too. If we want to keep lifting heavy for the long haul, we need that engine to be purring. I’m not saying you need to start training for an ultramarathon. I’m saying we need to stop treating cardio like a punishment for what we ate last night. Let’s talk about how to get your heart rate up without losing your mind.
Stop Treating Cardio Like a 'Burn' Session
The biggest mistake I see in the gym—and honestly, I used to do this too—is looking at the calorie counter on the machine like it’s a scoreboard. If you view cardio only as a way to “burn off” breakfast, you’re setting yourself up to dread it.
Shift the goal. Instead of aiming for a calorie goal, aim for a feeling. Maybe you want to improve your work capacity so you’re not winded after a set of heavy squats. Maybe you want to be able to hike one of our beautiful Colorado trails with Barbell without wheezing halfway up the incline. When cardio becomes a tool for capability rather than a tool for punishment, the mental friction drops significantly.
Find Your 'Non-Exercise' Cardio
If you hate the gym cardio machines, stop using them. Seriously. There is no law that says you have to spend your cardio hours on a stationary bike.
If you want to get your heart rate up, look for activities that take your brain out of the gym. My favorite? Rucking. Throwing some weight in a backpack and going for a long walk with my dog is the most “I’m secretly doing cardio” cardio I know. It strengthens your core, it builds endurance, and Barbell thinks we’re just on an extra-long adventure.
Other ideas? Pickleball, swimming, cycling through a park, or even a dance class where you’re too busy trying to remember the steps to realize you’ve been sweating for thirty minutes. If you’re having fun, you’re doing it right. Your heart doesn’t know the difference between a treadmill and a trail; it just knows it’s working.
The 'Talk Test' Strategy
I’m a big fan of keeping things simple. If you’re trying to figure out how hard to go, use the Talk Test.
If you’re doing steady-state cardio (like a power walk or a light jog), you should be able to hold a conversation. If you can’t get a full sentence out, you’re working too hard for what’s meant to be a recovery or aerobic base session. If you can sing an entire Broadway musical without losing your breath, you’re probably moving a little too slow. Aim for that sweet spot where you’re slightly breathless but could still chat with a friend. It’s effective, it’s sustainable, and it won’t leave you feeling like you got hit by a bus the next morning.
Don't Forget the 'Lift-Friendly' Cardio
If you’re a fellow lifter, you’re probably worried about your gains. Look, I’ve been there. I remember thinking that if I did more than five minutes of cardio, my leg muscles would just evaporate into thin air. That’s not how physiology works, guys.
If you want to keep your lifting performance high while getting your heart in shape, stick to low-to-moderate intensity cardio. Think incline walking, rowing, or the elliptical. These are low-impact, which means they won’t wreck your joints or interfere with your recovery from heavy sessions. Save the high-intensity sprinting for days when you don't have a heavy deadlift session the next morning. My rule of thumb? Keep your cardio sessions at a level where you can still show up and crush your main lifts the next day. If the cardio is making you miss your strength goals, you’re pushing too hard, too soon.
Consistency Over Intensity
I say this about lifting, I say this about stretching, and I’m going to say it about cardio: It’s the consistency that changes the game. Twenty minutes of brisk walking three times a week is infinitely better than one two-hour suffer-fest that leaves you so sore you skip the gym for a week.
Start small. I’m talking “I can easily do this during a commercial break” small. Once that becomes a habit, then we can talk about adding time or intensity. We’re in this for the long haul, not for a quick fix that burns us out by August.
So, what’s your favorite way to move? Are you a podcast-while-walking type, or are you secretly into the stair climber (and if so, tell me your secrets, because I’m impressed)? Let’s talk about it—drop a comment or send me a message and let me know how you’re getting your heart rate up this week. I’m always looking for new ways to tire out my golden retriever, anyway!