Adult cardio… How much is needed?

Aerobic activity – what counts?

Aerobic activity or "cardio" gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store – all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time.

Intensity is how hard your body is working during aerobic activity.

How do you know if you're doing light, moderate, or vigorous intensity aerobic activities? For most people, light daily activities such as shopping, cooking, or doing the laundry doesn't count toward the guidelines. Why? Your body isn't working hard enough to get your heart rate up.

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
Walking fast
Doing water aerobics, riding a bike on level ground or with few hills (this is achieved in our Xpress endurance ride).

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort:
Jogging or running, swimming laps, riding a bike fast or on hills. (this is achieved in our 30 minute Velocity Xpress interval ride).

You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.

Some people like to do vigorous types of activity because it gives them about the same health benefits in half the time. If you haven't been very active lately, increase your activity level slowly. You need to feel comfortable doing moderate-intensity activities before you move on to more vigorous ones. The guidelines are about doing physical activity that is right for you.

30 minutes of high intensity training two to three times per week will meet many of the aerobic requirements mentioned above. Our 30 minute Velocity Xpress class will take you to the correct aerobic level slowly.  You will achieve moderate to vigorous intensity after a few weeks.

No matter what you chose, the most important part is getting started.  Find what is right for you.  Assemble a group of your friends and try a class together.  Most first time classes are free.  Find something as a group, cement the time slot in your calendar and stick to it.  You owe it to your body.

CDC Dec..2011