How much cardio should i do a day
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Daily Cardio Recommendations: How Much is Enough?
Cardio Exercise for General Health
Minimum Daily Cardio for Adults
For general health, international public health guidelines recommend that adults engage in at least 150 minutes of moderate-intensity physical activity per week. This translates to about 21-22 minutes per day. This level of activity has been shown to improve overall cardiometabolic health and reduce the risk of chronic diseases.
Cardio for Specific Populations
South Asian Adults
Research indicates that South Asian adults may need to engage in more physical activity than their white European counterparts to achieve similar cardiometabolic health benefits. Specifically, South Asians should aim for approximately 230 minutes of moderate-intensity physical activity per week, which equates to about 33 minutes per day.
Adults with Spinal Cord Injury (SCI)
For adults with spinal cord injury, guidelines suggest at least 20 minutes of moderate to vigorous intensity aerobic exercise twice a week for cardiorespiratory fitness and muscle strength. For cardiometabolic health benefits, 30 minutes of moderate to vigorous intensity aerobic exercise three times a week is recommended.
Cardio for Weight Management and Fitness
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) can be an effective way to improve strength and quality of life, even with short daily sessions. A study found that 6-minute daily sessions of functional high-intensity circuit training improved strength and quality of life in young, untrained adults, although it did not significantly enhance cardio-respiratory fitness.
Combined Exercise and Calorie Restriction
Combining exercise with alternate day calorie restriction (ADCR) has been shown to be particularly effective for overweight and obese adults. An 8-week program combining aerobic and resistance training with ADCR resulted in significant reductions in body weight, body fat, and improvements in insulin sensitivity and triglyceride levels.
Cardio for Special Health Conditions
Congenital Heart Disease
For children and young adults with corrected tetralogy of Fallot or Fontan circulation, a 12-week aerobic exercise training program increased cardiopulmonary fitness but did not significantly change daily physical activity levels. This suggests that while structured exercise programs can improve fitness, they may not necessarily lead to increased overall daily activity.
Light-Intensity Physical Activity
Even light-intensity physical activity can have significant health benefits. Frequent short bouts of light activity throughout the day can improve glycemic control and reduce the risk of all-cause mortality. Programs involving more than 150 minutes of light activity per week for at least 12 weeks have been shown to reduce adiposity and improve blood pressure and lipid profiles.
Conclusion
The amount of cardio you should do daily can vary based on your specific health needs and goals. For general health, aim for at least 21-22 minutes of moderate-intensity exercise per day. Specific populations, such as South Asians and individuals with spinal cord injuries, may require more tailored recommendations. Incorporating a mix of moderate, vigorous, and even light-intensity activities can provide comprehensive health benefits.
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