The U.S. Centers for Disease Control and Prevention recommends at least 150 minutes moderate-intensity cardio exercise each week. Engaging in 75 minutes of vigorous-intensity cardio produce similar benefits.Know More
Cardio, or aerobic, activity involves the rhythmic movement of large muscle groups over time. This movement makes the heart pump faster and the lungs work harder, according to the CDC. Moderate-intensity activity is hard enough to make someone break a sweat, but not hard enough to interfere with talking during physical activity. Examples of moderate-intensity activities include walking, water aerobics and bicycling. During vigorous activity, the individual is working so hard she is not able to talk without pausing to catch her breath. These activities include running, spinning classes or playing tennis.
The American College of Sports Medicine suggests breaking down moderate-intensity exercise recommendations into 30- to 60-minute sessions five days each week. Vigorous activity can be broken down into 20- to 60-minute bouts of exercise three times each week. Those who are unable to exercise in one continuous session may benefit from smaller 10-minute sessions spread through the day.
According to the ACSM, even if an adult does not meet the minimum exercise recommendation, she may still benefit from cardio activity. Cardio activity can improve heart health, reduce chances of osteoporosis and increase muscle mass, according to WebMD.Learn more about Exercise
Shape Magazine explains an effective cardio workout that can be performed indoors begins with a four-move warm-up before moving on to the main regimen of exercises. The goal is to perform each exercise as fast as possible without resting between the moves. After completing the routine, the exerciser rests for one minute before repeating the round of exercises a few more times. Shape Magazine suggests using yoga cool-down poses.Full Answer >
There are many cardiovascular workouts that can be done indoors at home. Workout videos offer exercisers ways to save money and stay motivated to exercise from the comfort of home. In addition, there are also some quick workouts that do not require extensive instructions and can be easily done in the living room, such as those from websites like POPSUGAR and Fitness Blender.Full Answer >
Brisk walking, jogging, running, cycling and dancing performed for at least 10 minutes each session, at a moderate or vigorous intensity level, are cardiovascular exercises suggested for those over age 65 by the Centers for Disease Control and Prevention. Muscle-strengthening activities at least twice per week are also recommended.Full Answer >
The American Heart Association recommends that healthy individuals get a minimum of 75 minutes of vigorous exercise or 150 minutes of moderate exercise per week. Combining vigorous and moderate exercise is also acceptable. Adding two muscle-strengthening exercise sessions to these minimum recommendations delivers even more health benefits.Full Answer >