Cardio exercise, also known as aerobic exercise, strengthens your heart and lungs and thus should be a part of your weekly routine. Meeting aerobic exercise recommendations can help you reduce your risk for chronic disease, aid weight control and boost your mood. Depending on your fitness goals, aerobic exercise should be done for at least 30 minutes on most days of the week.
Duration
The American College of Sports Medicine, or ACSM, recommends aerobic exercise sessions that last at least 30 minutes. This amount of exercise is enough for average, healthy adults to maintain good health and reduce their risk of chronic diseases. The ACSM reports that working your way up to 60 minutes or more may be necessary to promote and sustain weight loss. If 30 to 60 minutes of aerobic exercise is difficult to complete in one exercise session, you can break it up into multiple sessions that last at least 10 minutes.
Frequency and Intensity
Exercising at the proper intensity can help you gain maximum benefits from your aerobic exercise. Moderate-intensity aerobic exercise done on five days each week is recommended for improved health. You can measure your exercise intensity by using the talk test. If you are able to talk but not sing as you exercise and have a noticeably elevated heart rate, you are probably exercising at a moderate intensity. You can also gauge your exercise intensity by measuring your heart rate. Moderate-intensity exercise should be done at 50 to 70 percent of your maximum heart rate. Estimate your maximum heart rate by subtracting your age from 220.
Benefits
Regular exercise is one of the best things you can do for your overall health. The Harvard School of Public Health reports that aerobic exercise reduces your risk for developing heart disease, type 2 diabetes and some types of cancer. It can also help you control your blood pressure and cholesterol and also strengthen your bones. Meeting the aerobic exercise recommendations can help relieve feelings of anxiety and depression and also increase your chances of living healthier for longer.
Considerations
Check with your doctor before starting a new exercise routine if you have been sedentary or if you have a condition that may make exercise unsafe for you. Slowly and gradually work your way up to the recommended amount of aerobic exercise. Doing too much exercise too soon can lead to potential overuse injuries. Choose aerobic exercises that you enjoy to increase your chances of sticking with your aerobic exercise plan.
