Cardiovascular training is important in order for our body to be able to pump enough blood and oxygen into our muscles. Cardio training is any type of physical exercise that raises our pulse and respiration rates.
Any type of cardio activity is a good way to burn fat. In general, the longer you exercise the more fat you burn as long as you keep your heart rate above your “target heart rate” which is calculated by taking into account your age, gender, height, and weight and is generally approximately 60%-80% of your maximum heart rate.
If you are not trying to lose fat, but trying to just increase your cardiovascular fitness, you should do more intense, shorter workouts. In conjunction with proper weight training, cardiovascular training will increase your overall fitness, improve the way you look, and make you feel better.