If your weekly schedule is like a jigsaw puzzle, fitting in both cardio and strength training can be a challenge. To keep cardio from feeling like another to-do list item, let's break down what exactly counts as cardio and how much cardio you should do.
ContentWhat counts as cardio?How much cardio should you do: The bare minimumBest ways to fit more cardio into your routine
If you have specific fitness goals, like increasing endurance, losing weight, or building strength, you may need a more personalized approach to figuring out how much cardio and at what intensity is right for you. But WomanEL wants to make it easy for you. Here's how much cardio trainer Corrine Carnation recommends.
What is cardio?
Experts often recommend at least 150 minutes per week of moderate-intensity cardio (such as brisk walking) or 75 minutes per week of vigorous-intensity aerobic activity (such as running) to maintain heart health and reduce the risk of chronic disease.
This might look like a 30-minute walk five days a week, and yes, those 20 minutes you spent walking the dog, plus the 10 minutes you spent commuting to and from the car throughout the day, totally count.
But not all cardio is the same—intensity is key. Different levels of cardio intensity require different amounts of time to achieve the results you want. That's why it's important to tailor your workouts based on your personal goals.
For many people, a mix of moderate and vigorous cardio throughout the week works best. This approach will help keep your workouts interesting, accommodate your energy levels, and balance your goals with the time constraints of a busy schedule. Corrine recommends experimenting with different intensities to find what works best for you while staying consistent.
Before you start any new cardio workouts, determine your resting heart rate (RHR). For most people, this is somewhere between 60 and 100 beats per minute (BPM). But this can vary depending on factors like your age, activity level, and even your overall health.
- How to determine your resting heart rate: Use your index and middle fingers to feel for your pulse (at your wrist or neck). Count the number of beats in 15 seconds, then multiply that number by four.
If you have a wearable device, such as a smartwatch or fitness tracker, use it to track your cardio! It's an easy way to monitor your heart rate and make sure you're in the right zone to get the most out of your workout.
How many need to do cardio: the minimum required
Everyone should do some cardio regularly to maintain overall health.
Remember this:
- Cardio workouts should be spread out throughout the week. Don't do it all at once!
- Even short bursts of activity (10 minutes or more) matter – every minute counts.
- Cardio is just one component of a complete fitness routine. Strength training is also recommended at least two days a week.
For some, such as those who live in big cities and commute to work, 30 minutes of brisk walking a day may seem like a small thing. For others, it can be a lot.
If you're starting from scratch (meaning you don't have a regular cardio routine), the trainer recommends aiming for 20 minutes of moderate-intensity cardio per day, four days a week. “Start moving with something simple, like walking your dog around the block or dancing while you cook. Just get your body used to regular movement,” she says.
As you start to feel better, try increasing your cardio to 30 minutes per day, five days a week.
Need cardio for other purposes? Here's a guide:
- How much cardio should you do to stay fit? You need 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week.
- How much cardio should you do to build endurance. For greater health benefits, aim for 300 minutes of moderate cardio or 150 minutes of vigorous cardio each week.
- How much cardio should you do to lose weight.Aim for 50-60 minutes of cardio and strength training per day, at least five days a week, starting with a realistic and manageable regimen.
Want to just walk? Walking is also cardio. Here's how to get the most health benefits from it.
The best ways to incorporate more cardio into your routine
Before you start thinking about it, know that cardio can come in many forms—the simplest is just walking (you can even wear a weighted vest to increase the workload). It doesn’t have to be a lot of time or fancy equipment. In fact, incorporating cardio into your day in small, accessible ways—like taking the stairs, walking while you’re on the phone, or choosing a parking space farther away—can make it less daunting.
Also, cardio doesn’t have to be super intense. While high-intensity exercises like sprint intervals and HIIT workouts can get your heart rate up and running, moderate-intensity cardio has many benefits, too. Remember: anything is better than nothing. And it's best to choose exercises based on what your body likes.
Here are some common types of cardio exercises that vary in intensity:
- Brisk walking (add a weighted vest for extra resistance);
- Running/sprinting/jogging;
- Cycling;
- Swimming;
- Stair climbing;
- Dancing;
- Rowing;
- HIIT workouts;
- Dancing (Zumba/aerobics);
- Jumping rope.
Want to stay healthy in old age and avoid dementia? One type of cardio exercise can help you do just that.