Cardiovascular exercise or cardio is a great way to improve your overall health and fitness It can help you lose weight reduce stress and lower your risk of chronic diseases such as heart disease and diabetes But how much cardio training per week is enough to reap these benefits In this article we ll explore the recommended amount of cardio you should do each week how to structure your workouts and some tips for getting started .
Cardiovascular exercise, or cardio, is a great way to improve your overall health and fitness. It can help you lose weight, reduce stress, and lower your risk of chronic diseases such as heart disease and diabetes. But how much cardio training per week is enough to reap these benefits? In this article, we'll explore the recommended amount of cardio you should do each week, how to structure your workouts, and some tips for getting started.
Table of Contents:
Recommended Amount of Cardio
The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This can be spread out over several days and can include activities such as brisk walking, jogging, cycling, swimming, or dancing. For even greater health benefits, you can aim for 300 minutes of moderate-intensity aerobic activity or 150 minutes of vigorous-intensity aerobic activity per week.
It's important to note that these recommendations are for healthy adults. If you have a chronic condition such as heart disease or diabetes, or if you're pregnant or have other health concerns, you should consult with your doctor before starting a cardio program.
How to Determine Your Intensity Level
When it comes to cardio, the intensity level is just as important as the duration. Moderate-intensity activity should feel somewhat hard, but you should still be able to carry on a conversation. Vigorous-intensity activity should feel very hard, and you should only be able to say a few words at a time. To determine your intensity level, you can use the talk test or a heart rate monitor.
Structuring Your Workouts
When it comes to structuring your cardio workouts, there are several options. You can do longer, lower-intensity workouts, or shorter, higher-intensity workouts. You can also mix it up with interval training, which involves alternating periods of high-intensity exercise with periods of rest.
If you're just starting out, it's important to start slowly and gradually increase the duration and intensity of your workouts. You can also try different types of cardio to find what works best for you.
Sample Cardio Workout Plan
Here's an example of a weekly cardio workout plan:
- Monday: 30 minutes of moderate-intensity cycling
- Tuesday: 20 minutes of interval training (alternating between 30 seconds of high-intensity jogging and 60 seconds of walking)
- Wednesday: Rest day
- Thursday: 45 minutes of brisk walking
- Friday: 30 minutes of swimming
- Saturday: 20 minutes of high-intensity interval training on the elliptical machine
- Sunday: Rest day
Tips for Getting Started
If you're new to cardio or haven't exercised in a while, here are some tips to help you get started:
- Start slowly and gradually build up your endurance
- Choose activities that you enjoy
- Find a workout buddy or join a class for accountability and motivation
- Wear comfortable clothing and shoes
- Stay hydrated
- Listen to your body and rest when needed
FAQ
How often should I do cardio?
You should aim to do cardio at least three to four times per week, with a goal of 150 to 300 minutes per week.
What are the best types of cardio?
The best type of cardio is the one that you enjoy and will stick with. Some popular types include running, cycling, swimming, and dancing.
Can I do cardio every day?
While it's possible to do cardio every day, it's important to give your body time to rest and recover. Aim for at least one or two rest days per week.
Pros and Cons
Pros:
- Improves cardiovascular health
- Helps with weight loss
- Reduces stress and anxiety
- Increases endurance and stamina
Cons:
- Can be hard on joints and muscles
- May be difficult for those with chronic conditions or injuries
- Can be time-consuming
Overall, cardio is an important component of a healthy lifestyle. By following the recommended amount of cardio per week and structuring your workouts in a way that works for you, you can reap the many benefits of this form of exercise.
