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A cardio component is vital to your fitness program. Cardiovascular exercise conditions your heart, lungs, and muscles used during training. You’ll burn calories in proportion to the duration and intensity of your workout. Strive to meet or exceed the guidelines that the ACSM & AHA outlines. |
Cardio Guidelines:
Cardio routines vary in intensity. Level of intensity determines the number of times you should participate in some form of cardiovascular exercise. To meet guidelines, either perform a cardio session three days a week or five days a week.
If you schedule your cardio sessions three days per week, guidelines suggest each session should be vigorously intense and last twenty minutes.
If you schedule your cardio sessions five days per week, guidelines suggest each session should be moderately intense and last thirty minutes.
For info on level of intensity, see Perceived Exertion. Also, read about monitoring your heart rate.
*These guidelines are specifically for healthy adults under the age of 65 & are listed at www.acsm.org. Please consult your physician prior to beginning your fitness regimen.
 Training Heart RateMonitor your heart rate for effective workouts |
Perceived Exertion |
Waist to Hip Ratio Calculator Recent research suggests a person’s waist-to-hip ratio indicates heart disease risk |
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