EWOT vs. Normal Cardio: What's the Difference?

Ever finished a workout on your treadmill, elliptical, or recumbent bike and thought, “I did everything right…but why do I feel totally drained out?”, you’re not alone! 

You start your workout with good intentions. And for a while, it works well. But then the fatigue creeps in. You need more time to experience the same benefits. Recovery takes longer. Some days, your body just doesn’t cooperate. 

That’s when you start asking yourself, “Is my body actually getting what it needs while I exercise?” instead of “How long should I exercise?”

Here begins the difference between normal cardio and Exercise with Oxygen Therapy (EWOT). Let’s break it down. 

What Happens During Normal Cardio?

First, let’s understand the basics of cardio workouts. Cardio is any movement that gets your heart rate up and keeps it there for an extended period of time. 

• Brisk walking
• Jogging
• Cycling
• Climbing stairs
• Swimming 

All of that counts. 

You can also use machines like treadmills, ellipticals, recumbent bikes, steppers, and rowing machines to do the cardio that your body needs. 

Here’s what happens in your body when you’re doing cardio:

As you start moving:

• Your muscles need more energy
• Your cells need more oxygen to make that energy
• Your heart and lungs work harder to keep up with the oxygen demand

This is why cardio is also called aerobic exercise. “Aerobic” literally means with oxygen. As the name implies, cardio workout is beneficial for your cardiovascular conditioning. Over time, cardio can improve your endurance, circulation, and heart health. 

But there’s a catch.

At first, everything feels fine. But as intensity or duration increases, oxygen supply often struggles to keep up with demand. That’s when many of us hit a wall. Breathing gets heavier. Your legs feel tired. Motivation drops. Recovery takes longer than expected. 

For people dealing with low stamina, chronic stress, inflammation, long COVID, or simply a busy, hectic schedule, long cardio sessions may not always be realistic or sustainable.

What Makes EWOT Stand Out?

EWOT, or Exercise with Oxygen Therapy, as the name suggests, involves inhaling higher oxygen levels while exercising. In simple terms, EWOT combines the benefits of oxygen and exercise. 

The process is simple: You wear a specialized mask connected to a reservoir bag filled with ~96% oxygen generated by an oxygen concentrator and engage in a cardio workout for about 15 minutes a day. 

With EWOT, you are still moving your body and increasing your heart rate. But, instead of making your body struggle for oxygen, EWOT floods it with oxygen at the right time when your working muscles need it most. This changes the whole equation.

With EWOT:

• Oxygen availability is higher
• Muscles get more oxygen, so they don’t burn out faster
• Mitochondria (your cell’s powerhouses) can produce ATP (energy) more efficiently
• Your cardiovascular system works smarter
• Recovery feels quicker
  

This is because oxygen is needed for energy production. When oxygen availability increases, your cells can do their job more efficiently.

Normal Cardio vs. EWOT 

Normal Cardio

• You’re breathing 21% oxygen (room air)
• Requires long sessions to reap the benefits (30-minute sessions for five or more days a week, as recommended by the American Heart Association)
• Oxygen demand may exceed supply
• Higher fatigue and recovery time

EWOT

• You’re breathing 4x oxygen (93-96%) during exercise.
• Shorter sessions (usually 15 minutes)
• Increased oxygen delivery to working muscles
• Improved energy, faster recovery

Both involve physical activity. The difference lies in how efficiently oxygen is used.

Can EWOT Sessions Replace Cardio Sessions?

This is one of the most common questions, and the honest answer is: it depends on your goal.

If you’re an athlete or a fitness enthusiast, long cardio still has its place. Long runs, cycling sessions, or endurance workouts help you train more than just the heart; they build stamina, discipline, and sport-specific strength. EWOT is not going to take that away.

You can incorporate EWOT into your pre-workout training routine to help your body warm up. You can also do EWOT after your usual workouts as a recovery tool to help your body bounce back faster and be ready for the next session. 

If you’re someone with low stamina, long COVID, low immunity, chronic fatigue, inflammation or simply busy schedules, long workout sessions can feel overwhelming. You may start strong and end up completely drained. Over time, you’ll find it hard to stick with exercise.

But EWOT is here for you. When you breathe higher oxygen concentrations while you exercise, your body gets the benefits of exercise and oxygen without pushing it to the edge. A short 15-minute session can feel productive instead of exhausting. You feel it’s the right amount of exercise.

Yes, a 15-minute EWOT session can offer similar or sometimes better benefits than a much longer cardio session. This is because with EWOT, oxygen supply matches demand. It helps your muscles, brain, and organs to work efficiently while you’re moving.  

In a nutshell, 

• Athletes and fitness enthusiasts can do EWOT to complement their existing training routine
• Those who are rebuilding their health or stamina can do EWOT as their primary form of cardio when traditional workouts feel too demanding.
• Busy professionals can choose EWOT to get comparable benefits in shorter sessions
• You can also combine both, depending on how you feel

⚠️ If you have any pre-existing medical conditions or have been inactive for a while, it’s always a good idea to speak with your doctor before beginning any new form of exercise, including EWOT.

So, Which One is Better?

Well, it’s not about choosing one over the other. Traditional cardio builds endurance over time, while EWOT improves how efficiently you use oxygen. 

What matters most is staying active. But remember, exercise should build you up, not break you down. 

The best type of exercise is the one your body can actually recover from, and come back to again. And giving your body the oxygen it needs is one of the easiest ways to help your body respond better, recover faster, and stay consistent over time.