This post aims to clear up misconceptions about cardio for construction workers and give you the tools to find the best cardio to fit into your life while working a physically demanding job.

A common one you hear among construction workers and tradies is :  

“Don’t need to work out today.” Thinking that hard work equals cardio. 

While your job is physically demanding, studies show that occupational physical activity doesn’t offer the same health benefits as structured exercise. 

This makes sense, as most construction tasks are repetitive and strength focused, rather than providing the sustained cardiovascular effort needed for heart health.

With the right approach to fitness, we can at least make the job easier on our bodies, so let’s get into it. 

What is Cardio for Tradies? 

Cardio, short for cardiovascular exercise, is any activity that raises your heart rate and keeps it elevated for a sustained period. 

It’s essential for your long-term health, work performance, and overall quality of life.

Cardiovascular disease is the leading cause of death globally, so taking care of your heart is crucial for everyone, not just tradies. 

While your job might feel like a workout, physical exertion and cardio aren’t the same.

By regularly incorporating cardio into your routine, you can boost your endurance, recover more efficiently after demanding workdays, and reduce your risk of injuries and long-term health issues like heart disease.

Cardio involves lots of activities, some examples are running, walking, cycling, or swimming, and all of these can be done at different intensities which will have different effects on your body. 

These different types of training can be classified into two main categories: Aerobic and Anaerobic.

What is Aerobic Training for Tradies?

Is aerobic training the same thing as cardio?
Not exactly, All types of aerobic training is cardio, but not all cardio is aerobic training.

Aerobic training is a specific type of cardio performed at a low to moderate intensity.

To understand how to use aerobic training effectively as a tradie, it’s important to know the difference between the two main types of cardio:

1. Aerobic (Easy/Moderate Intensity):

Longer-duration exercise at a steady pace, not too physically demanding.

Examples: 

Jogging, cycling, swimming and brisk walking.

Main Benefit: 

Builds endurance and stamina, Improves heart and lung function and enhances recovery. Just to list a few there are many more. 

Energy Source: Your body uses oxygen to produce energy.

Meaning: “Aerobic” literally means “with oxygen.”

2. Anaerobic (High Intensity):

Short bursts of high effort, pushing your limits.

Examples: 

Sprinting, HIIT, short hill sprints and weight lifting. 

Main Benefit: 

Builds power and speed, Increases bone density and strength and increses your metabolism. You can find more benefits here. 

Energy Source: Your body uses stored energy (glucose) instead of oxygen.

Meaning: “Anaerobic” literally means “without oxygen.”

Does Working Construction Count as Cardio? What You Need to Know

Most construction work involves short bursts of effort followed by rest or lighter activity, rather than the steady, sustained intensity needed to improve heart health and endurance.

Research has shown that work-related physical activity doesn’t provide the same health benefits as structured exercise, making it crucial to include dedicated aerobic training in your routine.

So, while tasks like lifting, carrying, and digging can feel tough and are physically demanding, they don’t provide the same cardiovascular benefits as structured aerobic exercise (cardio), because it lacks consistent intensity and consistently elevated heart rate. 

That’s why cardio is still so important for construction workers. 

Benefits of Cardio for Construction Workers 

Cardio for construction workers is about fitting regular cardio into your routine as it offers significant health benefits that your job alone may not provide. 

Exercise has been proven to reduce cardiovascular risk factors, so regular cardio is essential not only for staying efficient at work but for a long and healthy life.

Studies also show that cardio improves sleep quality, elevates mood, and supports a stronger immune system all crucial for staying healthy on the job. 

Here are some other specific benefits of cardio for tradies:

All of these are key for surviving long workdays.

1. Increase Endurance:

Improves your cardiovascular health and stamina, which can help you maintain energy levels throughout long workdays. 

With better endurance, you’ll be able to work more efficiently without feeling drained by midday. See the next section below for How to Improve Endurance for Tradies with Cardio.

2. Improving Heart Health:

By strengthening your cardiovascular system, cardio reduces your risk of heart disease and helps manage blood pressure, making it a key part of staying healthy long term.

3. Enhancing Recovery and Reducing Fatigue: 

Regular cardio promotes faster recovery from physically demanding tasks, so you’re ready to tackle the next challenge.

4. Increasing Work Capacity:

It builds stamina and helps you handle repetitive, heavy workloads without getting worn out.

5. Injury Prevention: 

Better conditioning and endurance can lower your risk of fatigue-related injuries, keeping you safer at work.

6. Energy and Mood Boost: 

Cardio also releases endorphins, giving you a natural energy boost and improving mental clarity, helping you stay sharp and focused.

How to use Cardio to Improve Endurance for Tradies 

Improving endurance as a tradie means training smart, and building stamina without overloading muscles that need recovery.

Endurance is one of the key parts that will make your work life easier. 

Prioritise Aerobic Training
Do easy Aerobic cardio at a moderate pace for 20-40 minutes, 2-3 times a week. 

Research suggests that lower frequencies, such as twice per week, can improve endurance in less fit individuals. 

However, for those with higher aerobic fitness levels, at least three sessions per week are needed for further improvements.

Use Interval Training for Work Capacity
Short bursts of high effort followed by rest improve endurance and speed without long workouts. 

• Sprints (30s sprint, 1m walk, repeat 8-10 times).
• Hill sprints
• Jump rope or burpees 
• Kettlebell swings
  

Apply Progressive Overload
Gradually increase the duration or intensity of the exercise over time. 

Start small and build up to prevent burnout while improving stamina.

How to Create a Weekly Cardio Plan for Construction Workers

Designing a cardio plan as a tradie starts with understanding your goals, fitness level, and available time. 

The same principles from the endurance section apply here, so you can refer back to that for ideas.

Here’s how to build a routine that works for you:

1. Set Realistic Goals

• Start Small: If you’re new to cardio, keep sessions short and only a few times per week.
• Listen to Your Body: It’s important to balance effort with recovery so you don’t burn out.
• Stick With It: Try to build a routine that fits into your life, and gradually increase the time or intensity as you get fitter.

2. Work Around Your Schedule

• Pick times that fit into your workweek, like after work, before work, or on weekends. 
• By planning your cardio around your workweek, you can easily make it become part of your routine, helping you stay consistent without interfering with your job or other responsibilities.

3. Choose Activities You Enjoy

• Find activities that you enjoy, such as sports, running, cycling, swimming or surfing. Fun fact: Surfing is actually a great option as is highly aerobic and can also be anaerobic.
• If you just want a convenient option, getting an indoor bike trainer can be a simple option since it’s always available at home. 
• Gym memberships can also help, providing access to treadmills, stationary bikes, and a fresh environment to stay motivated.

4. Balance Intensity 

• 80/20 Training Principle: Research by exercise physiologist Dr Stephen Seiler indicates that endurance athletes often benefit from dividing their training into approximately 80% low-intensity and 20% high-intensity sessions.
• Personal Experience: While the 80/20 rule is common, I found that a balance of 90% low-intensity and 10% high-intensity worked better for me, especially when considering the physical demands of my job as a carpenter.

5. Recovery and Nutrition: 

• Remember, recovery days are just as important, especially while you’re recovering from physically hard work.
• For example, if you run twice a week, do three easy runs before adding one harder session, like short intervals or hill sprints. 
• This helps improve endurance without adding excessive fatigue from work.
• Nutrition also plays a huge role in your performance and recovery, meal prepping and smart snacking can transform your nutrition habits and make eating on the job much easier while also benefiting your workouts.
• Check out all the must-know details on Nutrition for Construction Workers, where we go over how eating healthy can be easy.

Strength Training Complements Cardio

Strength training is just as important as cardio for tradies, as it builds muscle and strength, improves muscular endurance, and reduces injury risk. 

If you want to learn how to integrate strength training into your routine for better strength, energy, and overall fitness at work, check out my previous post on how to stay fit as a tradie.

Summary

Cardio is hard to start while working but can be a game changer for all tradespeople and construction workers, offering benefits your daily work alone can’t provide. 

While there is no doubt that physically demanding jobs are hard, we have shown that they don’t consistently deliver the sustained effort needed to improve cardiovascular health and endurance. 

As we’ve covered in this post, there are many great cardio options for construction workers to choose from. 

You must find the best one to suit your goals, fitness level, and lifestyle.

Strength training is just as important, helping you stay strong, avoid injuries, and keep up with the physical demands of your trade.

Pairing both with good nutrition can make a big difference in how you feel and perform every day at work and at home.

Little changes can add up over time, so why not give it a go?

Keep reading:

References

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