How Much Cardio Is Required for Health Benefits?

Engaging in regular cardiovascular exercise, also known as cardio or aerobic exercise, offers numerous health benefits. The American Heart Association and other reputable organizations generally recommend the following guidelines for cardiovascular exercise for adults:

  • Frequency: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Alternatively, you can combine moderate and vigorous exercise to achieve the same total duration.
  • Intensity: Moderate-intensity activities should cause a noticeable increase in heart rate and breathing, while still allowing you to carry on a conversation. Vigorous-intensity activities will make it difficult to hold a conversation. It’s important to choose the intensity level that suits your fitness level and health status.
  • Duration: Sessions should typically last for a minimum of 10 minutes. You can divide your exercise into smaller increments throughout the day, such as three 10-minute sessions.

In addition to the general recommendations, it’s important to consider your individual health, fitness level, and goals. If you’re new to exercise or have any underlying health conditions, it’s a good idea to consult with a healthcare professional before starting a new exercise program.

Remember that cardio exercise is just one aspect of a well-rounded fitness routine. It’s also beneficial to incorporate strength training, flexibility exercises, and other forms of physical activity to maintain overall health and fitness.