How Often Should Cardio be Done?
Determining the frequency of cardio workouts can be a bit challenging. It is not just about maintaining a slim physique; it also affects your heart and respiratory system, which are crucial for overall health and fitness.
According to the American Heart Association, you should aim for 75 minutes of vigorous exercise or 150 minutes of moderate exercise per week. One study published in the Journal of Physiology found that doing cardio four to five times a week has significant health benefits.
For example, you can meet this guideline by doing four intense 20-minute bike rides a week or 30 minutes of power walking for five days.
However, it is possible to do too much cardio. Each individual’s fitness level and threshold for overtraining are different, so listen to your body, prioritize nutrition and hydration, and take rest days. Overdoing it can lead to mood swings, disrupted sleep patterns, elevated resting heart rate, and increased susceptibility to illnesses. It can also cause injuries and muscle atrophy.
When it comes to losing weight, the amount of cardio you should do does not change much. The focus is on calories in versus calories out. If you burn calories during your workout but consume more through indulgent rewards, your waistline will still expand even if your heart health improves. Opt for challenging workouts like HIIT or weightlifting to burn calories quickly and boost your metabolism. The most important tip is to find an activity you enjoy, as you’re more likely to stick with it in the long run.
