How Much Cardio Should I Do?

How much cardio activity should you do every day? What qualifies as cardio activity? How long should you do cardio? How do you know if you're burning the appropriate amount of calories?

Let's answer these questions, get rid of ANY confusion whatsoever, and get you active.  Cool?

Firstly, I don't care what your exercise plan is. It needs to include cardiovascular activity.  A client of mine came up with the saying "No buts = No butts".  In other words, you want to tone up and lose weight, do your cardio!

For an activity to qualify as cardio activity, it must be continuous and rhythmic. It must also utilize large muscle groups.
FitSwag.com owner, Justin Bowers

How often should I work out?

Your frequency of cardiovascular activity should be 4 to 7 days per week. Stick to the lower end of that figure if you're just starting out. If you choose to do cardio 7 days per week, take a break every few weeks to allow your body an appropriate recovery period.

How long should I do cardio for?

In order for your body to burn stored fat, you must get your heart rate to at least 70% of your MHR (maximum heart rate) for 20 minutes. I recommend my clients to do cardio activity for 20 to 60 minutes per day at a moderate pace. 

How intense should I workout when I do cardio?

For low to moderate intensity, you should exercise at 60 to 70% of your maximum heart rate. For maximum intensity, take your heart rate to 80 to 90% of your MHR. To obtain your MHR, subtract your age from 220.  That's it! Pretty simple, right?

Now get to work!

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