How Many Days a Week Should I Do Cardio
Cardiovascular exercise, commonly referred to as “cardio,” is a type of exercise that involves rhythmic movements of large muscle groups and increases heart rate and breathing. Cardio is an essential component of a well-rounded fitness routine and can provide numerous health benefits, including improved heart health, weight management, and reduced stress levels. However, how often you should engage in cardio depends on several factors.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for adults. This amounts to about 30 minutes of moderate-intensity cardio, such as brisk walking or cycling, five days a week or 25 minutes of vigorous-intensity cardio, such as running or swimming, three days a week.
Starting With Cardio
It is important to note that these are minimum recommendations, and you can perform more cardio if you prefer. If you’re just starting with cardio, it’s recommended to start slowly and gradually increase the intensity and duration over time.
In addition to frequency, it is important to vary the type of cardio you perform to prevent boredom and improve overall fitness. Mixing up your cardio routine can also help you avoid overuse injuries and target different muscle groups. For example, you could do cycling, swimming, running, or dancing.
Another factor to consider when determining how often to do cardio is your fitness goals. If you are looking to lose weight or improve your cardiovascular health, you may need to perform cardio more frequently than someone who is simply trying to maintain their current fitness level. In this case, you might want to aim for five to six days of cardio per week, focusing on high-intensity interval training (HIIT) or other intense forms of cardio that burn more calories in less time.
On the other hand, if you are engaging in other types of exercise such as weightlifting, you may not need to do cardio as frequently. In this case, two to three days of cardio per week may be sufficient to maintain good cardiovascular health and fitness.
How many days a week you should do cardio depends on several factors, including your fitness goals, current fitness level, and overall health. Aiming for a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week is a good starting point, but you can adjust the frequency and intensity based on your individual needs and preferences. The key is to find a cardio routine that is enjoyable, sustainable, and effective in helping you achieve your fitness goals.