Introduction
Cardio, or aerobic exercise, is an important component of overall health and wellness. It increases heart rate and breathing rate, and helps to burn calories, build muscle, and improve physical and mental health. But how much cardio should you do each week in order to reap the benefits? In this article, we’ll explore the recommended amount of cardio minutes per week to help you get fit and stay healthy.
Recommended Amount of Cardio Minutes Per Week
The American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. This should be spread out over a minimum of three days. Other exercise guidelines from the World Health Organization suggest that adults should aim for at least 30 minutes of moderate-intensity physical activity every day, or 150 minutes of moderate-intensity physical activity per week.
Get Fit with Cardio: How Much Time Should You Spend Each Week?
When it comes to getting fit with cardio, there are several factors to consider. First, what type of exercise are you doing? Common types of cardio exercises include running, biking, swimming, rowing, and walking. Next, consider your intensity level. Moderate-intensity exercise is defined as anything that raises your heart rate and makes you break a sweat. Vigorous-intensity exercise is anything that makes you work hard and breathe heavily. Finally, consider your frequency. Aim for at least 3 days per week of cardio exercise.
Increase Your Endurance with Cardio: What’s the Right Amount for You?
If you’re looking to increase your endurance with cardio, there are specific recommendations based on age and health status. For healthy adults aged 18-64, the American College of Sports Medicine recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. For older adults aged 65+, the recommendation is at least 30 minutes of moderate-intensity aerobic activity per day or 150 minutes of moderate-intensity aerobic activity per week.
It’s also important to consider your individual needs when designing a cardio program. If you have any pre-existing medical conditions, talk to your doctor before beginning any exercise program. They can help you determine the best type and intensity of exercise for your individual needs.
Make Cardio Part of Your Routine: How Many Minutes Should You Do Weekly?
Once you’ve determined the right type and intensity of exercise for you, it’s time to set realistic goals. Start by aiming for a manageable amount of time each week – say, 20 minutes per day or 120 minutes per week. Once you’ve reached your goal, you can gradually increase your time until you reach the recommended amount of 150 minutes per week.
Sticking to your plan is key. Schedule your workouts into your week and treat them like any other appointment – make sure you show up and do the work. And don’t forget to reward yourself along the way!
Conclusion
Cardio exercise is an important part of overall health and fitness. The recommended amount of cardio minutes per week varies based on age, health status, and individual goals. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, spread out over a minimum of three days.
