Understanding Your Cardio Needs: How Much Exercise is Just Right?

Cardiovascular workouts have swung in and out of fashion over the decades, capturing the public interest with each new trend—from step aerobics in the 1980s to the boutique cycling renaissance of the 2010s. The pandemic even sparked a surge in race registrations and Peloton memberships. Despite these shifts, cardio remains a fundamental component of any effective fitness program, playing a significant role in overall health.

However, more doesn’t always equate to better when it comes to cardio. “While cardiovascular exercise offers numerous benefits, maintaining the right balance is vital for optimal adaptation,” says Anne Brady, PhD, a kinesiology professor at the University of North Carolina at Greensboro and an online fitness coach. “The body thrives best when combined training with sufficient recovery.”

The Key Benefits of Cardio Workouts

Cardio, short for cardiovascular exercise, generally refers to physical activities that elevate heart rate and breathing over extended periods. According to exercise physiologist Alyssa Younker-Barber, PhD, these workouts enhance cardiovascular fitness and endurance while contributing positively to mental health.

Some specific advantages of engaging in regular cardio include:

• Enhanced cardiorespiratory fitness: This improvement means your body can deliver and utilize oxygen more effectively, helping you feel less fatigued during daily tasks and physical activities.
• Lower resting blood pressure and heart rate: With enhanced cardio fitness, your heart functions more efficiently, leading to a reduced risk of cardiovascular issues.
• Decreased risk of chronic diseases: Regular aerobic activity is associated with lower chances of developing conditions such as type 2 diabetes and cardiovascular diseases.
• Improved cerebral protection: Increased blood flow from regular exercise can lower stroke risks and boost cognitive functions, which is especially crucial with age.
• Mental health support: Cardio exercise triggers the release of endorphins, lifting mood and alleviating stress and anxiety.

Recommended Cardio Guidelines

Given the substantial health advantages associated with cardiovascular exercise, experts recommend that every adult incorporates cardio workouts into their weekly routine. The latest Physical Activity Guidelines for Americans suggest a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio weekly. Ideally, these should include at least two strength-training sessions to achieve optimal fitness.

Both Brady and Younker-Barber emphasize that these guidelines provide a valuable framework for assessing your cardio engagement. However, how much time you should dedicate depends largely on your fitness goals and current activity levels.

Personalizing Your Cardio Regimen

To determine your optimal cardio duration each week, consider your fitness objectives. Here’s a breakdown based on various goals:

• Maximize health benefits: Stick to the official recommendations, but exceeding 150 minutes can yield additional health benefits—just be cautious of overexertion.
• Maintain weight while increasing strength: Focus primarily on strength training, but aim for 150 to 300 minutes of moderate-intensity cardio weekly, depending on your lifestyle and fitness level.
• Build muscle mass: Moderation is key; aim for at least the minimum of 150 minutes per week while emphasizing strength workouts. A well-rounded approach that includes some cardio can still be beneficial for overall health.

What Counts as Cardio?

Brady defines cardio as “any sustained, rhythmic activity that elevates heart rate and poses a challenge to the cardiovascular system.” Not every physical activity qualifies; true cardiovascular exercise must reach a certain intensity and be sustained long enough to induce aerobic adaptations.

Moderate-intensity activities—typically a 4 to 6 on a scale of 1 to 10—can include brisk walking, light cycling, swimming, and more. You can also elevate these to vigorous intensity (7 or higher) by increasing pace or resistance.

A variety of resistance training exercises can also contribute to your cardio weekly totals. Activities such as circuit training, which combines high repetitions and minimal rest, can keep your heart rate up.

If you’re working towards the weekly cardio benchmarks for health, don’t hesitate to mix up different aerobic activities. For example, a week might consist of two 20-minute runs, a 35-minute circuit training session, or a combination of multiple low-intensity workouts to meet the 150-minute threshold.

Related:

• 8 Workouts That Will Help You Get More Zone 2 Cardio
• What ‘10,000 Steps a Day’ Gets Right (and Wrong) About Health and Weight
• How to Trick Your Brain Into Doing Something You’re Avoiding

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