How mUch Cardio Do you actually Need?

At Peak Fitness and Motion, we are dedicated to helping you become your strongest and fittest self. Lifting heavy is a priority to build muscle and bone density, and doing a good set of lunges will definitely peak your heart rate–but how much “cardio” work do we really need to be doing? According to the U.S. Department of Health, adults should be getting at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous activity, alongside a minimum of two moderate to vigorous muscle-strengthening days throughout the week.

This looks like three or four 25-45 minute brisk walks throughout the week or two to three higher intensity 25-30 minute cardio sessions (HIIT, jogging, cycling, swimming) in addition to your strength training. Cardio work is going to improve your endurance and capacity for resistance training, and strengthen your heart, lungs, and brain! 

To work this into your strength routine, you could add in 10-20 minutes of moderate to high-intensity cardiovascular exercise post-strength workouts. Or use the days in between your weight training to do 30-60 minutes of steady-state moderate intensity cardio (such as brisk walking or cycling).

This week, try: 

1. 10 minutes of 1-minute intervals after your strength workout. On the bike, rower, or running. One minute “on”, working at 70-80%, and then one minute to recover. Repeat 5x.

2. Aiming for 4000-8000 steps per day, or take three brisk walks this week for 25-45 minutes each.

We hope this helps provide some clarity and removes the mystery surrounding how much cardio you need! Coach Kayla, and the Peak Fitness and Motion Team

National Heart, Lung, and Blood Institute. (2022, March 24). Physical Activity and Your Heart — Recommendations. Retrieved from https://www.nhlbi.nih.gov/health/heart/physical-activity/tips#:~:text=The%20U.S.%20Department%20of%20Health%20and%20Human,same%20as%201%20minute%20of%20vigorous-intensity%20activity