![]() If you can eventually go even longer - for example, 60 minutes - that’s even better. Aim to slowly increase the duration of your physical activity over time to reach at least 30 minutes of continuous cardio. But the longer you are able to exercise, the more calories you will burn and the more endurance you will build. Your cardio sessions should last at least 10 minutes at a time. Time (the duration or how long your physical activity lasts) Vigorous activities include running, cycling at fast speeds, and swimming laps. Whereas, if you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath. Moderate-intensity activity also generally “breaks a sweat.” As a general rule of thumb according to the Talk Test if you're doing moderate-intensity activity, you can usually talk, but not sing, during the activity. Examples of this type of activity include brisk walking, cycling at moderate speeds, mopping, or walking with a purpose. Moderate-intensity aerobic activity noticeably accelerates the heart rate. Intensity (how hard you work each time you are physically active) So, even if you have to start slowly-for example with 5 to 10 minutes of walking 3 times a week-you will begin to build another heart-healthy habit when you regularly set aside time in your week for physical activity. Research shows the frequency of physical activity is very important for reducing many heart-related risk factors, including blood pressure, stress, and blood sugar for people who have diabetes. If this seems difficult, remember you can adjust the intensity and the time so that you can achieve this frequency goal first. If you need to set up small, more achievable temporary goals, aim to get cardio in at least three times per week. Of course, the more the better, if you are able. ![]() The FITT principle can help you incorporate cardio exercise into your physical activity plan.įrequency (how often you are physically active in a week)Īccording to the Centers for Disease Control, your long-term goal is to do cardio exercise at least five times per week.
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