How much cardio do I need?

According to official recommendations from the World Health Organization, to maintain a basic level of health, an adult needs at least one hundred and fifty minutes of moderate aerobic activity per week. An alternative is seventy-five minutes of vigorous activity distributed throughout the week in a way that is convenient for you.

This volume of physical activity is quite sufficient to strengthen the cardiovascular system, improve metabolism, and reduce the risk of developing various chronic diseases. However, if your goal is significant weight loss, this minimum may not be enough. In this case, you will either need to increase the duration and frequency of workouts or create a larger calorie deficit by adjusting your diet.

When planning loads, it is extremely important not to overdo it, as proper recovery is critical for progress. Excessive enthusiasm for cardio without adequate rest leads to injuries, burnout, and muscle mass loss. Remember that the total volume of activity includes not only running or cycling, but also any daily walking, stair climbing, and active strolls.

Try to move more during the day, using a pedometer as a guide to control your activity. Combine structured workouts with natural movement to keep your body in tone without exhausting stress.