If you find yourself taking a breather in the middle of a particularly hard workout wondering, “Okay, so how much cardio per week should I do?” you are definitely not alone. This extra sweaty form of exercise is exhausting, to say the least. But it’s still worth coming back to it a few times a week to experience its many benefits.
Cardio is short for “cardiovascular,” which is a general term for any aerobic exercise that gets your heart rate up, says Melissa Boyda NASM-certified personal trainer and Tempo coach. the goal of a cardio workout is to condition your heart and lungs for better resistance, but there are also many other advantages. Boyd says cardio can improve your mood, improve your skin thanks to increased circulation, helps prevent memory loss and another brain-related health problems, reduce joint pain, improve cholesterol – and also helps you feel better in general. “A good training can give you a endorphin rush and a strong body will also keep you energized throughout the day.”
To find the perfect cardio workout for you, consider your fitness level, what you enjoy, and what would be easiest to do over and over again—it’s not just about running. “If you are just starting out, try adding a few more walk one day with a fast pace or sign up for that Dance class you’ve been watching,” Boyd suggests.
Any other examples of cardio? jump the ropepedaling on a stationary bike, rowing, swimmingride a bike, dance and drink group fitness classeslike kickboxing. And running and walking, of course. As for how much should I be making weekly? This is what the experts say.
How much cardio should you do each week?
To get the most heart-health benefits from cardio, getting 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week is recommended, Boyd explains. Ideally, he would spread it out over several days, with the goal of doing three to five aerobics per week. Consider a 30-minute jog on Tuesday, a 60-minute dance class on Thursday, and a 60-minute brisk walk on Saturday as examples.
To find out if your training falls into the “moderate” or “vigorous” category, look at your heart rate. The easiest way to track it is using a Smart watch or monitor heartbeat. Check with your doctor for your Recommended Target Heart Rate and ask how long you should keep it, especially if you are taking heart medicine. “Heart rate zones can vary from person to person, but for most people who are working on their general fitness and aren’t overly concerned with peak performance, the general zones based on biological age and gender will work wellBoyd adds. The general guidelines according to American Heart Association they are 50-70% of maximum heart rate during moderate exercise and 70-85% for vigorous exercise (subtract your age from 220 to get your maximum heart rate).
You can also gauge how intense your old-fashioned workouts are using EPR, or your rate of perceived exertion. “This scale puts exercise intensity on a rating scale of one to 10, where one is very light and 10 is your absolute limit,” says Boyd. To see where you stand, try having a conversation while you exercise. If you’re short of breath but can complete sentences, your workout is probably moderate. If you are too out of breath to speak, that would be vigorous. “Your 150 minutes should live in the three to five range and vigorous in the six to nine range,” explains Boyd.
Here’s another thing to keep in mind: doing some cardio is always better than none at all. “Doing what you can with the time you have will still have great health benefits, so don’t be put off by these numbers and instead focus on building a habit of consistency,” says Boyd. “If 30 minutes a day seems like too much, try going for a walk three times a day for 10 minutes and picking up your pace a little more than usual.” Also useful? If you’re just starting out with a fitness regimen, Boyd recommends letting your training level progress by slowly adding more intensity; that way, not burn out from going too hard too soon.
What about strength training?
For a complete exercise routine, Boyd suggests switching between cardio and strength training during the week. “Your schedule and goals will dictate what you can stick to,” she adds. As an example, you might do four to five moving days a week, using the other one or two as rest days or active recovery days. Rest and recovery days, by the way, are key, as they will help you relax new exercise routine without stressing yourself (or your body) to the point of giving up.
According to Boyd, many people choose to do strength training on separate days from cardio, but it depends on personal preference. If you are going to do both in one training session, do cardio or weights first each comes with its own unique benefits (doing cardio first means you’ll typically have better endurance, while lifting first means your muscles won’t get tired from cardio).
Regardless of how you keep them together, pick a training modality (or two or three!) that you like, give yourself enough time to build cardiovascular endurance and muscular strength, and you’re off to a great start.
Referenced studies:
Ahlskog, JE, Geda, YE, Graff-Radford, NR, & Petersen, RC (2011). Physical exercise as a preventive or disease-modifying treatment for dementia and brain aging. Mayo Clinic Procedures, 86(9), 876–884. https://doi.org/10.4065/mcp.2011.0252.
Owens C, Conaghan PG. Improve pain and joint function in osteoarthritis. Optional. 2016 December; 260 (1799): 17-20. PMID: 29020716.
Sharma, A., Madaan, V., & Petty, F.D. (2006). Exercise for mental health. Primary Care Companion to the Journal of Clinical Psychiatry., 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a.
