A frequent query in the realm of fitness is: How long should cardio sessions be? Time is only one piece of the puzzle, with other considerations such as fitness goals, current health state, and personal preference playing a factor in that decision. This article takes a detailed look at how long you should do cardio, the research behind it, and some efficient tips on getting out and maximizing your money minutes per session.
Understanding Cardio Workouts
Cardiovascular exercise:
This is also sometimes called cardio and refers to any type of activity that raises your heart rate and increases the effectiveness of your cardiovascular system. Cardio takes many forms. Running and cycling are two of the most common examples, but it also includes swimming, brisk walking, etc. The main goals of cardio are heart health, endurance, and burning calories.
Types of Cardio
Steady-state cardio refers to maintaining the same intensity for an extended amount of time (e.g., jogging at a constant speed for 30 minutes).
High-Intensity Interval Training (HIIT):
With this method, you perform a short burst of intense activity followed by rest or decreased-intensity exercise. For instance, sprint for 30 and walk for a full minute.
Cardio in the Low Impact Zone:
Activities like swimming and cycling put less pressure on your joints, which is why they are great options if you’re new to cardio or dealing with an injury.
Functional Cardio:
Workouts that mimic common movements, such as going up and down stairs or agility drills, can improve general everyday function.
What is The Best Cardio Duration
General Recommendations
Here is what the American Heart Association (AHA) describes as cardiovascular exercise:
Minimum 150 minutes per week of moderate-intensity cardio (such as brisk walking)
75 minutes of hard activity (e.g., running) cardio every week
This can be broken down into 30-minute sessions, five days a week, or shorter bursts throughout the week.
Reasons for Cardio and the Duration
Fitness:
Goals are the main determining factor of how long you will be performing your cardio sessions. However, if your aim is weight loss, longer sessions (45 to 60 minutes) may be helpful—especially paired with a suitable diet. Feel that? Those longer (1-2 hour sessions) at an aerobic pace will only get you so far in endurance. The typical goal for exercise is to improve general health (150 minutes of moderate cardio per week).
When You Get Started:
Beginners, aim for 15-20 minutes and work your way up as you increase stamina.
LIFE Management:
Life is busy, so it needs to fit into a period that works for you but does not mean too long meandering in the forest.
Workout Intensity:
Higher-intensity workouts might need less time on the machine. A 20-minute HIIT session can do the same job as a longer steady-state workout, for instance.
Suggested Durations For Goals
Goal Recommended minutes Weight Loss (Moderate) 45-60 mins, 5 to 6 days a week endurance Training(minimal/ up to sixty minutes): *up to once or twice per week. Regular sessions of over an hour: **usually less than fifty percent of your TSD General Health(mainly moderate/ low-intense) ***in excess of thirty-minutes HIIT Workouts20-30minutes; not more than two/three times weekly
The Research on How Long to Do Cardio
Metabolic Benefits
Studies suggest that longer cardio sessions can elevate the metabolic rate, increasing calorie (fat) burn after exercise. One Journal of Applied Physiology study discovered that after a long cardio workout, participants actually experienced an increased post-exercise oxygen consumption (EPOC) and continued to burn calories after their workout was done.
Heart Health
More long runs will strengthen your heart against stress and may reduce blood pressure. The American Heart Association includes regular aerobic exercise in its guidelines for heart disease prevention as well, stating that it has been proven to “reduce the risk of many chronic diseases (such as both types of diabetes) and other cardiovascular conditions.”
Mental Health
Cardio exercise also has a number of significant psychological benefits. Regular cardiovascular exercise has been shown to reduce anxiety, depression, and stress levels. It could be 15 minutes or an hour, and even just one short burst of cardio has been shown to help our mood and cognitive function.
How to Make the Most of Your Cardio Time
1. Warm-Up and Cool Down
It is also good practice to start your activity with a 5-10 minute warm-up and end it with a cool-down. This helps the body gear up for exercise and recover after an intense session, aiding in injury prevention and improving long-term performance.
2. Incorporate Variety
Switch up your cardio workouts for variety. Mixing steady-state cardio with HIIT is a good way to push your body and prevent stagnation.
3. Listen to Your Body
Listen to your body — if you are tired or in tension, shorten the distance and keep a smart effort.
4. Track Your Progress
Track Your Progress: Use fitness apps/trackers to monitor your workouts and keep you motivated & accountable so that you can see what is working for you.
5. Stay Hydrated
This is essential during the cardio sessions lasting more than a 30-minute; drink water at each moment as before and after training.
Sample Cardio Workouts
Intermediate/Advanced (15-30 minutes)
Fast Walking 30 min at a dogtrot of hostility
Biking: 20 minutes on a bike.
The 15-Minute Bodyweight Circuit:
Walking jacks, high knees, and step-ups.
Level:
Intermediate (30–60 minutes)
Run:
45 min steady pace
HIIT workout:
Twenty seconds of sprinting followed by 40 seconds of walking repeat for a total of 20–30 minutes.
Group Fitness class:
45 -60 minutes of high–intensity cardio dance or spin classes.
Advanced Level (60+ minutes)
Distance:
60-90 minutes at an easy effort
Weekend Run:
60 minutes on the trail[ISTS]
Ride a bike: 90 [… ]
Conclusion
How long you should be doing cardio is a valid question, obviously depending on your fitness goals as well as your level of proficiency and/or experience with exercise. Despite the overarching general rule that 150 minutes of moderate cardio a week seems to work for most people, what is really important in your fitness journey is finding ways for exercise to become sustainable and naturally fit into your lifestyle.
You can maximize the benefits of cardio in your life by understanding how it works, listening to what your body needs, and incorporating variety into your routine. Consistency is key here, so find a time that works for you and stick to it.
Call to Action
Fat Burning Cardio Workout Do you want to step up your cardio routine? Begin with one concrete goal and work your way up in terms of how long you exercise. It is essential to be active and enjoy movement, regardless of whether you are a runner (or not), or cyclist, dancer, etc. Feel free to let us know in the comments how it’s going on your end.
