Cardiovascular Training Recommendations

Duration
Cardio recommendations include 20 to 60 minutes of continuous aerobic activity. Time constraints of the individual must be considered. Depending upon individual fitness goals, exercise sessions may be of moderate duration (20 to 30 minutes), excluding time spent warming up and cooling down. Initial programs may last 12 to 15 minutes and progress toward 20 minutes. Sedentary individuals may need to perform multiple sessions of short duration (less than 10 minutes). Duration should increase as adaptation to training occurs without evidence of undue fatigue or injury.

Frequency
Scheduling constraints of the individual must be considered. I recommend aerobic activity be performed three to five times a week. It is recommended that individuals beginning an exercise program should perform aerobic exercise three days per week on nonconsecutive days. Sedentary individuals beginning a program may need to perform multiple sessions of short duration (less than 10 minutes). Individuals just beginning weight-bearing exercise (e.g., jogging, aerobics, etc.) may be advised to wait 48 hours between bouts to prevent overuse injuries. If exercising on consecutive days, alternating between two modes of exercise (e.g., walking one day, cycling next day) may be suggested, particularly for those who are overweight or those who have sustained certain orthopedic injuries.

Mode
Activities that involve large muscle groups over a prolonged period of time offer the greatest improvement in cardiovascular health. These activities are rhythmic and aerobic in nature (e.g., walking, running, hiking, stair climbing, swimming etc.). An individual’s skill and enjoyment of an activity influence compliance with any exercise program and ultimately, the desired outcomes.

*Please note: If you have cardiovascular disease, orthopedic problems, asthma or diabetes, obtain your physician's clearance for exercise before starting a fitness routine.