How Much Cardio Per Week?
Cardio exercise, such as jogging, walking, swimming, and cycling, is an important part of a healthy lifestyle. It helps to keep your heart and lungs healthy, builds endurance and strength, lowers blood pressure, and improves overall health and wellbeing. But how much cardio should you be doing each week?
Benefits of Cardio Exercise
Regular cardio exercise has many benefits, including improved cardiovascular health, weight loss and improved sleep. It helps to reduce the risk of stroke and heart attack, type 2 diabetes, and high cholesterol. Cardio exercise can also reduce stress and anxiety, increase endurance and muscle strength, and improve balance and coordination.
How Much Cardio Do You Need?
Most experts recommend that adults get at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, each week. Moderate-intensity activities include brisk walking, water aerobics, or jogging. Vigorous-intensity activities include running, any type of sport, or jogging up hills.
It’s important to combine different types of activities to make up your weekly routine. This will ensure you are targeting different muscle groups for a total-body workout. Most people should aim for 30-60 minutes each day, five days a week.
Recommendations for Cardio Exercise
When incorporating cardio exercise into your weekly routine, it’s important to find activities that you actually enjoy. Listen to music or an audio book during exercise to pass the time. Also, track your progress to stay motivated, and take time to rest and recover between workouts.
Finally, remember to warm up before exercising, cool down after, and stretch. Warming up will help to prevent injuries and cool down will allow your body to return to its resting state. Stretching will increase flexibility, reduce tension, and minimize muscle soreness.
Overall, cardio exercise is an important part of a healthy lifestyle. Aim for at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, each week. Find activities you enjoy and track your progress, as well as take time to warm up, cool down, and stretch.