Cardio Fitness

For weight loss, 3 to 5 times per week at 20 to forty minutes per session is plenty. Start conservatively if you’re just starting training, e.g. 3 times each week, 20 minutes each session. If you’re trying to gain weight, you’ll find that goal easier to achieve should you not do any cardio in any way, though you continue to maintain health benefits without much impact on your fat profit if you do light aerobic work twice per week for 15-20 minutes. For improving cardiovascular physical fitness generally, 3 or 4 times per week for 20 to forty minutes per session will yield good results.


Which Kind of Cardio Can I Do? Cardiovascular training, whatever the exercise, is categorized according to length and intensity. When you are choosing which kind of aerobic to do, keep your goals in mind. In case your goal is to enhance your overall cardiovascular fitness, do moderate intensity work in which you are beginning to breathe deeply and you may feel you’re working. In case your objective is fat loss, but you’re in bad form or just beginning, I’ll urge low intensity, long duration, low impact aerobic like biking or walking. If you’d like fast fat loss and you’re in pretty good cardiovascular condition, you may want to raise the intensity with higher intensity interval training.

Maximum Heart Rate – Your maximum heart rate is the theoretical number of bpm your heart can produce. This can be found by subtracting your age from 220, e.g. If you are forty years old, 220 – 40 = 180 HR max. This can be simply an estimation, not an absolute limit. To measure aerobic workout intensity, a percentage of HR max is usually used. This range can be typically between 60% to 80% of your HR max.