The Short Answer
The amount of cardio you need depends on your goals.
For general health, adults are generally advised to accumulate approximately:
150 to 300 minutes of moderate-intensity aerobic activity per week, or
75 to 150 minutes of vigorous-intensity activity, or
An equivalent combination.
Strength training should also be performed regularly.
What Counts as Cardio?
Cardio includes activities that increase your heart rate and breathing for sustained periods.
Examples include:
- Walking
- Jogging
- Cycling
- Swimming
- Rowing
- Dancing
- Hiking
- Sports
You do not need a treadmill or exercise bike for cardio to count.
Moderate vs Vigorous
Intensity depends on the individual.
A brisk walk may be moderate for one person while being relatively easy for another.
Generally:
Moderate activity: You are breathing faster but can still talk.
Vigorous activity: Breathing becomes substantially harder and speaking is more difficult.
Cardio and Muscle Building
You can perform cardio while building muscle.
The key is managing the total workload.
If you suddenly add large amounts of intense cardio while also lifting heavily, you may experience:
- Greater fatigue
- Worse recovery
- Reduced training quality
Start gradually.
Cardio for Fat Loss
Cardio increases energy expenditure and can contribute to a calorie deficit.
But you do not need to use cardio as punishment for eating.
Fat loss primarily depends on maintaining an appropriate energy deficit over time.
How Much Should You Personally Do?
Consider:
- Your goals
- Current fitness
- Schedule
- Recovery
- Enjoyment
- Other physical activity
If you enjoy walking, you may naturally accumulate a lot of low-intensity activity.
If you enjoy running or cycling, you may perform more structured cardio.
Key Takeaways
- Cardio should support your health and goals, not become another source of unnecessary stress.
- Choose activities you can perform consistently and increase your workload gradually.