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VATRUCKER SparkPoints: (20,629)
Fitness Minutes: (36,922)
Posts: 526
4/16/13 7:17 P

I do 120 minutes of cardio a day, unless sick emoticon

SERGEANTMAJOR Posts: 6,418
4/16/13 6:25 P


Mayo Clinic: " Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing."

Department of Health and Human Services:"Medium activity is 150 minutes to 300 (5 hours) minutes of moderate-intensity activity a week (or 75 to 150 minutes of vigorous-intensity physical activity a week)

About.com:: While an hour a day of exercise might be just the thing for us, it is entirely ridiculous to expect us all to change our fundamental natures just because a top scientific panel, following high-quality investigational methodologies, blandly suggests we should. To be useful, expert recommendations on a healthy lifestyle must remain within the bounds of the possible. And telling us to exercise an hour a day is more than just out of bounds - it is too outlandish for words. Indeed, this new recommendation is so outlandish that it threatens to completely undermine whatever good might have come so far from past, and more reasonable, recommendations on exercise.
hose of you who can fit in an hour or two of exercise a day need read no further. But for the rest of us, the real question is: How much exercise do we really need in order to see at least some substantial cardiovascular benefit?

The answer is: More than 40 studies in the scientific literature document that cardiac risk can be reduced by 30 - 50% by regular, moderate exercise - exercise averaging far less than one hour per day. If you can exercise at a moderate pace for 20 - 30 minutes at least five days a week, you may not shed pounds, but you will be doing your heart and your cardiovascular system a lot of good.

The bottom line: if you can engage in vigorous exercise for an hour a day without making yourself crazy, disabling yourself with orthopedic issues, losing your job, or instigating a divorce, then by all means do so. But if you are a mere mortal, then at least try to go for a walk every day. Twenty minutes of moderate daily activity won't make the pounds melt off or give you the same body composition as Lance Armstrong or the Williams sisters, but it will make a real impact on your cardiovascular health. "

hose of you who can fit in an hour or two of exercise a day need read no further. But for the rest of us, the real question is: How much exercise do we really need in order to see at least some substantial cardiovascular benefit?

The answer is: More than 40 studies in the scientific literature document that cardiac risk can be reduced by 30 - 50% by regular, moderate exercise - exercise averaging far less than one hour per day. If you can exercise at a moderate pace for 20 - 30 minutes at least five days a week, you may not shed pounds, but you will be doing your heart and your cardiovascular system a lot of good.

The bottom line: if you can engage in vigorous exercise for an hour a day without making yourself crazy, disabling yourself with orthopedic issues, losing your job, or instigating a divorce, then by all means do so. But if you are a mere mortal, then at least try to go for a walk every day. Twenty minutes of moderate daily activity won't make the pounds melt off or give you the same body composition as Lance Armstrong or the Williams sisters, but it will make a real impact on your cardiovascular health. "


Livestrong.com "Women who rely on exercise alone to lose weight need to spend an hour a day, every day, engaged in physical activity, according to Dr. I-Min Lee, an epidemiologist at Brigham and Women's Hospital in Boston and an associate professor of medicine at Harvard University. Failing this, Dr. Lee says, you must cut calories. The problem for many people is time limitation -- especially if you have a busy lifestyle. The National Weight Control Registry suggests women need to engage in enough exercise to burn 2,545 calories per week to help facilitate and maintain weight loss. Men should burn 3,203 calories per week through exercise. To lose weight you should also follow a 1,500 calorie a day diet, according to the registry. (I believe this is an opinion statement not a research finding)

The factors influencing the time limit that you need to exercise for in order to lose weight are primarily age, calorie intake, type of exercise and your metabolic rate. If you're a woman and want to burn off 2,545 calories -- the amount recommended by the National Weight Control Registry -- you will need to perform the equivalent of an hour's worth of jogging or swimming five days a week. If you desire weight loss but find it too difficult to devote five hours a week to exercise, you may need to lower your calorie intake to create a diet-exercise balance that works for you

It all comes down to what you are doing The recommendation for quality exercise activity (vigorous activity such as running) is 75 minutes which is I believe 5 X 15 minutes.









DADOFSPARKGAL Posts: 453
4/16/13 4:21 P

Rather than sit on an exercise bike for hours at moderate intensity I do high intensity cardio that really gets my heart rate up. So after 20 minutes on an exercise bike I am covered in sweat and absolutely wasted... I then do 5 minutes of cool down riding... But rather than get in more minutes I really try and use the minutes I have to hit it very hard. For me, its all about high intensity...

Same thing when I run - start slow and then increase intensity each minute until I am sprinting for a minute... then slow down and do it again, and again for 20 minutes.

I do find that even after a cool down and a shower, I am hot afterwards. I also kind of get a cardio high the rest of the day!!! So with my core cardio exercises I am only doing about a hour or so a week, not counting cool down, walking, or dancing.

Edited by: DADOFSPARKGAL at: 4/16/2013 (16:22)
UNIDENT Posts: 33,498
4/16/13 3:09 P

Sgt:

Mayo Clinic: At least 150 minutes a week of aerobic activity
www.mayoclinic.com/health/exercise/AN01713


US Dept Health & Social Services: Get a minimum of 2-1/2 hours per week of moderate-intensity aerobic activity (150 mins)
www.health.gov/paguidelines/guidelines/def
ault.aspx


Heart Disease on About.com: An hour a day (420 mins)
heartdisease.about.com/cs/exercise/a/enoug
hexercise.htm


LiveStrong (dieting focus): You may need to engage in aerobic activity for an hour a day to lose 1 lb. a week
www.livestrong.com/article/391409-how-much
-exercise-should-i-do-to-lose-weight/#
ixzz2QefUHU9v


So 150 is pretty standard, and many sites talk about much more (although they don't differentiate between aerobic and anaerobic in time for those ones).

So yes, about 200 ish.

LUV2SURFCHIC Posts: 705
4/16/13 11:32 A

I agree with the previous posts. I lost a lot of weight with diet and cardio, but then I needed to tone. I added 30 mins of Jillian 7 days a week. Still losing, but toning too.

SERGEANTMAJOR Posts: 6,418
4/16/13 11:09 A


Can you give a research citation stating that 200 minutes a week of cardio is a "standard schedule"? I would appreciate the citation since I have never seen it posted as a standard or a requirement for overall fitness and health.

MECHRISTINA SparkPoints: (45)
Fitness Minutes: (0)
Posts: 18
4/16/13 12:44 A

see cardio is very important for us !! it gives flexibility, improves blood circulation and hence it gives you a healthy body !!

You should do 40 minutes of cardio 5 days a week !!
Its the standard schedule !!

CJYOUCANDOIT SparkPoints: (50,291)
Fitness Minutes: (12,977)
Posts: 889
4/16/13 12:20 A

I always try to make it for 30 minutes but they say 10 minutes are beneficial.

I was wondering if it was important to take a day off from cardio like it is for strength training. Anyone have any ideas?

TACDGB Posts: 6,132
4/16/13 12:16 A

I think it depends on your personal goals for your body. I do lift weights so I do less cardio as a lot of cardio destroys the muscles you build. So I am trying to build serious muscles. So what are your goals....? I would think 30 to 45 minutes each time at 5 days a week would be good.

UNIDENT Posts: 33,498
4/15/13 3:22 P

There is no ideal goal calories burned, as individuals are different in how much they burn, and so are activities.

However, a good cardio time goal is about 30-60 minutes, 5-6 times a week.

SERGEANTMAJOR Posts: 6,418
4/15/13 12:42 P

How much cardio is enough cardio depends on your personal goals. If you are interested in endurance events the needs are greater if your coal is general health nd fitness then you need less. Cardio is simply one component of a quality fitness and or fat loss programme and requires addition not emphasis. If you are doing classic circuit training with is a series of strength exercises does without break then a recovery period before you repeat the circuit there is a built in cardio benefit. If you are doing the standard sets and repetitions style of strength training then you do cardio on your non strength training days.

How much should you do? If you do some form of interval training then thirty minutes is enough per session. The benefits of long steady state sessions of cardio are limited and may actually produce stress on the body. Mixing alternate strength and cardio in the same training session degrades the quality of both forms of exercise.

JENSTRESS Posts: 2,221
4/15/13 12:16 P

Well, you should be doing cardio I think 4 days a week. I do at least 20+ minutes at least 5 days a week. Cardio burns more calories than strength training. There are tons of things you can do!

As far as minutes and calories, that depends on your fitness level and your weight.

MIMISUGAR SparkPoints: (2,012)
Fitness Minutes: (1,923)
Posts: 45
4/15/13 11:42 A

How many minutes (daily) is a good number for cardio? What is a good target calories (bunred) for cardio? Any suggestions?

I do strength training but I don't think I'm really doing enough cardio.

Thanks


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