An elite marathon runner typically racks up 100 miles or more training each week. Fortunately, you don't have to go to that extreme to get enough cardio exercise. The recommended length for your cardio workouts depends on your exercise goals. For example, you will probably want to work out longer to lose weight than if you simply want to get physically fit.
Definition
Cardio is short for cardiovascular exercise, also called aerobic exercise. An activity is cardio if it requires you to stay in continuous motion for at least several minutes. Common cardio exercises include walking or running, swimming, and riding a bike or stationary bicycle. Hiking, rowing and even yard work are other examples. The distinctive feature of cardio exercise are that it raises your heart and respiration rates and keeps them elevated for an extended time.
Beginning Cardio
Most people need a minimum of two and a half hours of cardio every week to maintain a good level of physical fitness. This should be spread out over several days with workouts of 30 to 60 minutes and supplemented by strength training such as weightlifting twice a week. If you are beginning a cardio program, you may need to break your workouts down to lengths of 10 or 15 minutes at a time until you start to get in shape. You may want to do more and longer cardio workouts once your physical fitness permits. For example, many people trying to lose weight increase the duration of their exercise sessions to burn more calories. You'll also increase cardio workout length if you are training for a sport such as long-distance running.
Burning Calories
If you are trying to lose weight, you can set an exercise goal based on how many calories you want to burn. Suppose you want to exercise enough to lose 1 lb. of weight each week. That means burning 3,500 calories a week. The recommended cardio length to achieve this goal varies with the type of activity, your weight and the pace you set. For example, if you weigh 200 lbs. and jog at 5 mph, you use up about 728 calories per hour. To burn 3,500 calories you will have to jog a little more than four and a half hours, or about 23 miles.
Benefits
Cardio exercise produces other health benefits besides helping you to manage weight. Your immune system becomes more active, reducing your chances of getting viral infections. Regular cardio lowers your risk of conditions like type 2 diabetes, high blood pressure, heart disease and some types of cancer. You benefit from improved physical stamina and improved mood. You are also likely to live longer and stay active later in life.
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