Cardio refers to aerobic workouts that focus on your cardiovascular system. The workouts that raise your heart rate, and force you to breath faster and deeper for a period of time.
For general good health and fitness, The American College of Sports Medicine and the U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity cardiorespiratory exercise, 75 minutes of vigorous-intensity, or a combination of moderate- and vigorous-intensity exercise per week.
That generally translates into 3-5 days a week, 30 – 90 minutes each day, depending on the number of days and time spent each day. An interesting fact is that it doesn’t have to be done each day all at one time. The workout can be stretched out into something as doable as 10 minute segments, 3 times a day.
The real secret to getting started and sticking with it, is to find the cardio exercise(s) that you will enjoy and keep going with.
- Bicycle
- Treadmill – Jogging / Running
- Elliptical
- Rowing
- Stair Stepper / Mountain Climber
- Swimming
- Dance – Zumba, etc..
Mixing it up isn’t a bad idea. Perhaps Monday can be bicycle day, Wednesday is Zumba day, and Friday is treadmill day.
The next question is should you also be doing any weight workouts? The best answer is yes. Your workout routine should be well rounded for total body fitness, and working with weights should be part of the weekly regimen and will aid further in weight loss, if that’s your goal.
If your goal is weight loss, then the amount of workout you do that burns calories must be more than you daily in-take of calories. In other words, you are likely going to need to also adjust your eating habits in order to maximize your weight loss and reach your fitness goals.
Every fitness expert will tell you that cardio is must in any daily / weekly fitness program, and has the most immediate effect on your general well being. So give us a call lets discuss your fitness goals and how we can best achieve them.