“How Much Cardio is Enough? - Associated Content”

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How Much Cardio is Enough? - Associated Content Posted: 05 Jun 2010 12:26 PM PDT Message from Five Filters: If you can, please donate to the full-text RSS service so we can continue developing it. Cardiovascular exercise is important not only for heart health but for fat burning too - and it's a good stress reliever after a long day at work. Nothing gets your blood pumping like a good cardio session - whether it's done at home or at the gym. To get maximal benefits, how much cardio is enough? How Much Cardio is Enough?: What the American Heart Association Says The American Heart Association recommends doing thirty minutes of moderately intense cardiovascular exercise five days a week - or high intensity cardio for twenty minutes three times a week. This is the amount needed to condition the heart and provide the other benefits of aerobic exercise - such as lower blood pressure, blood sugar levels, higher HDL levels, and, hopefully, greater longevity. Moderately intense exercise is where you reach and maintain sixty to seventy percent of your maximum heart rate. (calculated by subtracting your age from 220). It's a pace where you'll sweat, but you'll still be able to carry on a conversation. How Much Cardio is Enough?: It Depends on Your Goals If your primary goal is to reduce your risk of heart disease and lower your blood pressure, thirty minutes of cardio is enough to do the job. On the other hand, if you want to burn more fat to take off a few pounds, thirty minutes of cardio may not be adequate. Why? During the first fifteen to twenty minutes of a cardiovascular workout at moderate intensity, the primary fuel the muscles use is glycogen. It's only after fifteen to twenty minutes of aerobic exercise that significant fat breakdown starts. If you're only working out for thirty minutes, you won't tap into your fat stores for very long. If weight loss is the goal, it's better to work up to doing moderately intense cardio for fifty to sixty minutes - instead of just thirty. What about High Intensity Cardio? Five Filters featured article: Into the Abyss. Available tools: PDF Newspaper, Full Text RSS, Term Extraction.

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