Why Cardio is Essential for Heart Health

How much cardio should I incorporate into my routine each week to support heart health, and what types of cardio are most beneficial?

The American Heart Association suggests at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week for optimal heart health. Moderate-intensity exercises, like brisk walking or cycling, help improve cardiovascular endurance and lower blood pressure. High-intensity activities, such as running or interval training, can strengthen the heart muscle more efficiently in a shorter period by increasing the heart rate. Both forms of cardio have their benefits; however, mixing them can provide a well-rounded approach to maintaining heart health, improve circulation, and enhance overall stamina.

Can cardio alone help with weight loss, or should I combine it with other forms of exercise?

While cardio does burn calories and can contribute to weight loss, combining it with other forms of exercise, like strength training, leads to better results.

Cardio alone can create a calorie deficit, but strength training boosts metabolism by building lean muscle mass, which burns more calories at rest. Also, combining cardio with strength training can prevent the loss of muscle that sometimes occurs with weight loss.

A well-rounded program combining both forms of exercise supports a sustainable and balanced approach to weight management and improves overall fitness.

What’s the difference between steady-state cardio and high-intensity interval training (HIIT), and how do I know which is right for me?

Steady-state cardio involves maintaining a consistent pace and intensity, like jogging or biking at a moderate speed, which is effective for endurance and suitable for those new to cardio. HIIT, however, alternates short bursts of intense activity with recovery periods and is excellent for those looking to burn more calories in a shorter time. HIIT also has a lasting metabolic impact, known as the “afterburn effect,” where calories continue to be burned post-exercise. Beginners might start with steady-state cardio, while more advanced exercisers could benefit from HIIT, depending on their fitness goals.