- Cardio is also known as aerobic exercise and endurance training
- Includes any movement that increases your heart rate
- Spread cardio out throughout the week
- Aim for at least 150 minutes per week of moderate intensity or 75 minutes per week or vigorous intensity exercise to achieve health benefits
- Cardio-specific health benefits may help you:
- Better control your weight
- Sleep more soundly
- Manage stress and improve mood
- Reduce your risk for cardiovascular disease, type 2 diabetes, and some types of cancers (colon and breast)
Make It Work For You!
- 30 minutes of moderate intensity 5 days a week (e.g. Brisk walking, swimming, bicycling, or doubles tennis)
- OR
- 25 minutes of vigorous activity 3 days a week (e.g. Jogging, race-walking, jumping rope, or singles tennis)
Combine the two with varying activities to keep your routine fun and creative.
Types of Cardio
Make it fun!
- Choose your favorite activity: aerobics, swimming, walking, jogging, spinning, dancing, sports, elliptical, etc.
- Walking is one of the easiest options!
- Low cost
- 1 mile is about 100 calories
- No special clothes or equipment needed – just some good, sturdy shoes!
- Aim for 10,000 steps daily (start slowly and build up to 10,000 steps gradually)
- Use a pedometer, fitness tracker or your phone to track your steps
- Brainstorm ways to incorporate a minimum of 10 minute intervals throughout your day
- Park 10 minutes further away or 1 train stop away
- Take a 10 minute walk around the block before you come home
- Go out and walk during your lunch hour
Sources:
http://www.cdc.gov/physicalactivity/basics/pa-health/index.htm (scroll to bottom of page for benefits info listed above)
https://www.cdc.gov/physicalactivity/basics/measuring/index.html
https://health.gov/dietaryguidelines/2015/guidelines/appendix-1/
http://www.acefitness.org/acefit/fitness-fact/1/cardiovascular-exercise/
https://www.choosemyplate.gov/physical-activity-why
http://www.cdc.gov/physicalactivity/basics/adults/index.htm
http://health.gov/paguidelines/pdf/paguide.pdf (p. 22 – 23)
https://www.niddk.nih.gov/health-information/weight-management/walking-step-right-direction#a
http://www.cdc.gov/physicalactivity/basics/pa-health/index.htm (scroll to bottom of page for benefits info listed above)
https://www.cdc.gov/physicalactivity/basics/measuring/index.html
https://health.gov/dietaryguidelines/2015/guidelines/appendix-1/
http://www.acefitness.org/acefit/fitness-fact/1/cardiovascular-exercise/
https://www.choosemyplate.gov/physical-activity-why
http://www.cdc.gov/physicalactivity/basics/adults/index.htm
http://health.gov/paguidelines/pdf/paguide.pdf (p. 22 – 23)
https://www.niddk.nih.gov/health-information/weight-management/walking-step-right-direction#a
