The main advantage is repeatability. A controlled session can build the cardio week without competing with every strength session.
Use a practical intensity check
The pace should feel controlled enough to continue for the planned duration. Conversation and breathing can help confirm that the effort has not drifted into a harder session.
Heart-rate zones from a wearable are estimates and should be read beside the person's response.
Choose a low-friction mode
Walking uphill, cycling, rowing or easy running can all work. Choose the mode the client can perform steadily and recover from.
- Easy to start near home or work
- Simple to control intensity
- Low skill barrier
- Does not create avoidable soreness
Fit it around strength
Place steady cardio after a strength session, on a separate easier day or as active travel when practical. Start with a duration that does not make the next important session worse.
Progress one variable
Add a small amount of time, frequency or pace, not all three together. Review the training log and normal life demands before increasing the weekly dose.