What counts as cardio
Any rhythmic movement that raises heart and breathing rate for minutes at a time: brisk walking, cycling, jogging, rowing, swimming, stairs, dance, etc. Even short bouts add up across the week.
How much per week (CDC/WHO)
Adults should do 150–300 minutes/week of moderate aerobic activity, or 75–150 minutes/week of vigorous, or an equivalent mix—plus 2 days/week of muscle-strengthening. Spread it out over the week.
Sources: CDC Physical Activity Guidelines; WHO Global Guidelines.
Intensity made simple (HR, talk test, RPE)
- Target heart rate (AHA): Moderate ≈ 50–70% of your estimated max; vigorous ≈ 70–85%. The 220–age formula is a rough estimate—individuals vary.
- Talk test: Moderate = speaking in short sentences; Vigorous = only a few words at a time.
- RPE (0–10): Moderate ≈ 5–6; Vigorous ≈ 7–8.
Benefits backed by research
- Longevity & heart protection: Higher cardiorespiratory fitness (CRF) is strongly linked to lower all-cause and cardiovascular mortality (dose-response per MET).
- Metabolic & brain health: Better glucose control, blood pressure, and quality of life with regular activity.
3 starter plans
- Beginner (no equipment): 5×/wk brisk walk 20–30 min (build to 30–40). Add 2 short strength sessions at home.
- Time-crunched: 3×/wk 25–35 min (10 min easy → 8–12 min moderate-vigorous intervals → cool-down) + 2 strength days.
- Low-impact: 3–5×/wk cycling, rowing, or pool sessions 20–40 min at steady moderate effort + mobility work.
Fuel your consistency: If simplifying meals helps you show up, try our High-Protein Meal Plan, Weight-Loss Meal Plan, or protein snacks for busy days.
FAQs
Is cardio or strength more important?
Do both. Cardio supports heart, lung, and metabolic health; strength protects muscle, bone, and function. Guidelines recommend cardio and 2 strength days weekly.
How hard should cardio feel?
For most sessions, aim for “you can talk, not sing” (moderate). Save truly hard work for 1–2 days/week once you’ve built a base.
Does cardio equal weight loss?
Cardio helps energy burn and health, but meaningful weight change usually needs nutrition changes too. Pair movement with a sensible eating plan.
