Frequency: You should exercise at least five days a week. You can divide that among as many days as you like. You can even break it up into smaller chunks of time during the day. I think that 150 minutes a week of moderate cardio is a great goal. I do a cycling class all out 5 days per week 40 to 50 minutes (I do that after work) I lift 5 days per week during lunch, except Saturday AM when I work legs. Target heart rates are different for everyone, but Tamir suggests that a good baseline to aim for during your cardio routines is between 120 and 150 beats per minute for 45 to 60 minutes. If you're new to exercise, work up to 60 minutes per day, five days per week of moderate cardio such as brisk walking, dancing or biking at a leisurely speed. To put your weekly cardio needs into perspective: The Centers for Disease Control and Prevention (CDC) recommends all adults perform at least 150 minutes (that’s two and a half hours) of moderate-intensity cardio (ex. Aim to get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise weekly. 75 minutes of vigorous-intensity aerobic activity, such as running an equivalent mixture of the two Doing this level of exercise every week is crucial to staying healthy. DITCH the cardio! Maybe dozens of other amounts dozens of other frequencies. So one person might need to do 600 calories worth of cardio 3 times per week. Moderate Cardio. Duration: The minimum time for moderately intense aerobic exercise is 30 minutes per day on 5 days each week, but you will get even more benefits if you can exercise for 60 minutes per day. Your 250-minute cardio workout is higher than the 150 minutes recommended for high-intensity exercise, but slightly less than the 300 minutes recommended for moderate-intensity exercise. And stay away from lengthy, low-intensity exercises. If your cardio is vigorous, you can do as little as 75 minutes of it per week. Up your daily workout to two hours a day, though, and you reduce the risk by 35 percent. Maybe 325 calories worth 4 times per week. But if you're not a distance runner, anything over 60-70 minutes per day is likely counterproductive—especially if you aren't consuming enough protein or calories to support the daily caloric expenditure. They found an exercise regimen of 30 minutes a day only reduces your risk of heart disease by about 10 percent. That comes out to one hour, five days a week. On the higher end, the Center for Disease Control (CDC) recommends 30 minutes a day with only a couple of days off each week, or about 150 minutes per week. Cardio: Get in 30 to 60 minutes of cardio exercises 3 to 5 days per week. Here’s why. Devoting 45 minutes to cardio, five days a week, brings your weekly exercise total to 225 minutes. Aug. 24, 2012 -- Thirty minutes of exercise a day may be the magic number to lose weight.. A new study shows 30 minutes of exercise a day works just … Overall, I really just want you to get moving. Time at the Gym Per Week: 10 hours. The general rule is not to do any more cardio than you need. Specifically, AHA guidelines specify performing at least two-and-a-half hours of moderate-intensity exercise (steady-state cardio) per week or one-and-a … Do 30 minutes around noon-10 miles, and 70 minutes at night-20 to 25 miles. In order to build or maintain muscle, you need to eat enough food. Just pure cardio, then it is 100 minutes per day or 700 for the week on a stationary bike. There's no exact answer for how much cardio is too much. Adults who perform moderate cardio exercise should get 150 minutes of exercise per week, or 300 minutes if they wish to lose weight. The bad thing is that you often do, punishing it with late nights and bad eating habits. 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