You’ve probably heard that you must spend at least 30 minutes doing cardio, or 20 or one hour, or 10 minutes, but what do experts really recommend?
Whether you like cycling, running, swimming, or walking, time is an important factor and to reap the benefits of cardio, which are many, some experts tend to recommend at least 30 minutes, but is that so?
Benefits of cardio
Any exercise that drives your heart rate up is considered cardio and this depends largely on your capacity and possibilities. For some, walking is enough, others prefer to dance, whatever works for you. Cardio improves your health, it keeps you flexible and reduces the risk for heart disease, it improves your bones and muscles as well.
How long should we do it?
The truth is that it largely depends on your goals and fitness level. The standard recommendation is 30 minutes of cardio five days a week, or 150 in total, but there is no one-size-fits-all when it comes to cardio.
- 10 minutes will do if you are just starting if you are recovering from an injury, or if you are over 50 years old.
- 20 minutes will build endurance and it won’t overload your muscles.
- 30 minutes several times a day will challenge your body without overloading your body. It is perfectly safe if you do an activity that is according to your age, weight and general health conditions.
- 45 minutes will work for someone that has already trained for some time and if you are doing a lower-impact activity like hiking or walking.
- An hour will be great for someone who has a strong background in endurance training.
Always remember that there is not a perfect recipe for training, you have to consult a doctor first if you have any questions.
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