Cardio exercise is important to maintain health and reduce long-term risks for heart disease, type 2 diabetes and certain types of cancer. Women who are beginning a cardio program should pay particular attention to consistency and add on intensity and duration. Anyone starting a new exercise program should consult a physician or certified fitness professional to ensure proper form.
Recommendations
The American College of Sports Medicine recommends 30 minutes of moderately intense cardio five days a week or 20 minutes of vigorously intense cardio three days a week. The Centers for Disease Control recommends adults get 150 minutes of moderately intense exercise per week or 135 minutes of vigorous cardio per week for health benefits. Moderately intense exercise includes walking at a brisk pace where breathing and exertion is "somewhat hard." Vigorously intense cardio includes jogging and running.
Goals
Women starting a new cardio program should tailor their exercise regimen to meet specific goals. Calorie expenditure is highly specific to an individual's metabolism and starting weight, so women aiming to lose weight may have different needs for exercise. For example, a 140-lb. woman who runs at a 5 mph pace for 30 minutes every day burns enough calories to lose half a pound per week. A woman who weighs less or runs at a higher intensity burns a different amount of calories.
Activities
Women who are new to cardio exercise may want to try different activities, such as biking, running, swimming, group aerobic classes or dancing. Experiment with cardio in the gym or outdoors. Plan your weekly routine to include 20 to 30 minutes of an activity that increases your heart rate every other day. Include adequate rest between strenuous workouts to avoid injury.
Intensity and Duration
Exercise physiologist Dr. Richard Lampman recommends that new exercisers first focus on proper form and consistency. Once comfortable in a weekly routine, exercisers can begin challenging themselves with increased intensity and duration. Ways to add intensity include increasing speed or adding circuit training to a running or biking routine.
References
- American College of Sports Medicine: Physical Activity Guidelines
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
- "Understanding Fitness: How Exercise Fuels Health and Fights Disease"; edited by Julie K. Silver, et al.; 2008
