How much cardio per week
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Weekly Cardio Recommendations: Insights from Recent Research
Cardio Exercise for Adults with Spinal Cord Injury
Minimum Dose for Fitness and Cardiometabolic Health
For adults with spinal cord injury (SCI), engaging in at least 20 minutes of moderate to vigorous intensity aerobic exercise twice a week is recommended to improve cardiorespiratory fitness and muscle strength. Additionally, performing three sets of strength exercises for each major functioning muscle group at a moderate to vigorous intensity twice a week is advised. For cardiometabolic health benefits, it is suggested to engage in at least 30 minutes of moderate to vigorous intensity aerobic exercise three times per week.
Cardio Recommendations for South Asian Adults
Ethnicity-Specific Guidelines
Research indicates that South Asian adults may require more physical activity than the general recommendations to achieve similar cardiometabolic health benefits. Specifically, South Asians need approximately 230 minutes of moderate-intensity physical activity per week, which is about 80 minutes more than the standard 150 minutes per week recommended for white Europeans. This equates to an additional 10-15 minutes of moderate-intensity exercise per day.
Combined Resistance and Aerobic Exercise for Obese Older Men
Benefits of Combined Exercise
A study involving obese older men demonstrated that a 12-week program combining resistance and aerobic exercise, performed three times per week, significantly improved cardiometabolic biomarkers and red blood cell function. This combined exercise regimen was effective in reducing body fat, improving insulin sensitivity, and enhancing red blood cell deformability and aggregation.
High-Intensity Interval Training (HIIT) for Overweight and Obese Women
Impact on Fitness and Immunity
Eight weeks of high-intensity interval training (HIIT), combined with spirulina supplementation, showed significant improvements in cardio-respiratory fitness and body composition among overweight and obese women. Participants performed HIIT three times per week, with each session consisting of 30 seconds of running followed by 30 seconds of walking, at 90% of their maximum heart rate.
Addressing Non-Response to Exercise Training
Higher Dose of Training
Research has shown that the prevalence of non-response to cardiorespiratory fitness (CRF) training decreases with increased exercise duration. Healthy individuals who initially did not respond to 60 minutes of exercise per week showed improvements when the duration was increased to 120, 180, 240, or 300 minutes per week over a six-week period. An additional 120 minutes of exercise per week in a subsequent six-week period universally abolished non-response, highlighting the importance of adequate exercise dosage.
Short-Duration High-Intensity Circuit Training for Young Adults
Strength and Quality of Life Improvements
A four-week intervention involving daily 6-minute high-intensity circuit training sessions improved strength and quality of life in young untrained adults, although it did not significantly enhance cardio-respiratory fitness. Participants performed either one or two sessions daily, with each session including multiple joint conditioning exercises.
Conclusion
The optimal amount of cardio exercise per week varies based on individual health conditions, ethnicity, and specific fitness goals. For general health, 150 minutes of moderate-intensity exercise per week is a common recommendation, but certain populations, such as South Asians, may benefit from higher amounts. Combining aerobic and resistance training can yield significant health benefits, and higher doses of exercise may be necessary to overcome non-response in some individuals. High-intensity interval training and short-duration circuit training can also be effective, particularly for improving strength and quality of life.
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