Heavy gardening (continuous digging or hoeing)Ĭardiovascular fitness delivers health benefits from head to toe.Bicycling (10 mph or faster, may include hills).Vigorous Intensity Cardio: If you’re not able to say more than a few words without pausing for a breath, then you’re doing vigorous-intensity exercise. Bicycling (slower than 10 mph on even terrain). Heavy cleaning (mopping, vacuuming, washing windows).Moderate Intensity Cardio: If you can talk but not sing during the activity, then you’re doing moderate-intensity exercise. Here are some easy guidelines and examples of different kinds of cardiovascular exercise: The different types of cardio workouts can be categorized as either moderate intensity or vigorous intensity, and they’re based on how the activity affects heart rate and breathing. Also called endurance exercise or aerobic exercise, cardio is any activity that gets your heart rate up and keeps it up for a prolonged period of time.Īs a refresher, the word “aerobic” literally means “with oxygen.” So, when you do aerobic exercise, your breathing regulates the amount of oxygen that gets to your muscles to help them move. What Is Cardio?Īlong with balance, flexibility, and strength training, cardiovascular activity is one of the four types of exercise you need to stay healthy. Read on to learn more about the benefits of cardio and how to add aerobic activity to your workout routine. Department of Health and Human Services, Office of Disease Prevention and Health Promotion.) This translates to roughly 30 minutes of cardiovascular exercise 5 to 7 days every week. (The AHA bases these recommendations on the Physical Activity Guidelines for Americans published by the U.S. How much cardio do you need? The American Heart Association recommends a minimum of 2.5 hours (or 150 minutes) of heart-pumping physical activity every week. These and many other activities (including housework and gardening) are all considered cardiovascular exercise. For instance, you might enjoy swimming, dancing, hiking, cycling, or doing a HIIT workout (high intensity interval training). Why? Because lots of different forms of physical activity count as cardio exercise (in addition to running). In fact, incorporating a regular cardio workout into your fitness routine can deliver a variety of both physical and mental health benefits.ĭon’t worry-you don’t need to be a long-distance runner to weave cardio activity into your fitness routine. Whether you want to improve your heart health, sleep better, lose weight, or manage stress, regular cardiovascular exercise can help.
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