How often should I perform cardio endurance activities?

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If you are training for general health and fitness try and incorporate cardio training daily. It does not have to be long. Think 20-30 minutes and try to break a sweat daily. In order to stay young and fit, do the things you did when you were 12 and 13 years old. At this age you rode bikes, climbed trees, played various sports, and were much more active. You did not call it "cardio training." It was part of your lifestyle. Move more and get creative in choosing your cardio training. If you sweat, and enjoy doing something, then do it often.

Cardiovascular exercise is any activity that increases your heart rate for a sustained period of time. The amount of cardio each person needs is directly related to your fitness level and goals. Generally speaking, try to get in cardiovascular exercise 5-6 days a week. Leave a day for complete rest for your body to recuperate. On cardio days, if your fitness level allows it, aim for 30 minutes each of those 5-6 days. If your schedule simply will not allow you to do 30 minutes straight, consider yourself extra challenged and opt for 3 ten minute sessions (grab a walking session before work, on your lunch break, and one more at the end of your work day). If you have never done any cardio exercise, you may need to start out with only 5 minutes 3 days a week. This is ok! Just start! Gradually build up the length of time you exercise and the intensity you exercise at. If you are a seasoned exerciser, push yourself and work for 45-60 minutes and keep it interesting by doing interval training (periods of high intensity with periods of rest or low intensity exercise). You do not have to be on a treadmill, or elliptical machine to get in your cardio! Think ‘outside of the box’ and have fun while exercising your heart and your lungs! Shop, walkNtalk with a friend, dance alone or with a partner, just move! It is important to talk with your physician about any special health needs you may have. Talk with your Personal Trainer for guidelines and a good routine to keep it interesting and safe. Depending upon your unique situation, certain exercises may be better options than others.

This is a common question I get asked by my clients all the time. Now depending on your fitness goals will determine on what you should do for your cardio endurance. The standard answer is doing at least 30 minutes of cardio 3-5 times per week. However if you are trying to train for an event or competition your days, times and program can be different. So you should always consult with your personal trainer first to see what program will work with your goals. However if you just want to keep up your endurance for personal health the standard is the best way to start. Just remember, as your body changes so will your goals on what you need to do.

That is entirely dependant on your goals. If you are planning on running an endurance or ultra marathon then daily. For the average person 2-3 times a week should be more than sufficient.
JC Pinzon
Fitness

If you are trying to lose weight it is suggested to do 150 minutes per week of cardio at about 65% to 80% of target heart rate. If trying to increase cardio performance to play a sport then more training will be needed based on the sport. Maintenance training is about 90 minutes per week of cardio. It really depends on your heart rate, so wearing a monitor is a good idea. If you are always doing the same cardio modality your body will get too efficient at that specific cardio workout, therefore cross training it is a good way to choose several cardio workouts and avoid boredom. You can try running, biking and swimming for example. If you always do the same workout your cardio system won't be challenged enough to respond to the stress of the exercise. I try to do cardio every day in different ways to avoid muscle injury and boredom.

Ideally you should be working out in your target HR zone 5-6 days for 45-60 minutes.  If you are just getting started, you might need to start out slower, and work up to that amount of time. 
The AHA recommends performing cardio endurance activities 30 minutes a day for up to 5 days a week. With that being said, the answer to the question needs to be individualized to fit your needs and goals. After receiving the approval from your doctor, the best place to start is with an assessment from a qualified health coach. The coach can assess your cardiovascular endurance through a variety of tests that fit your needs (VO2 max, Rockport Walk Test, etc.). Once a baseline has been established the coach can create a strategy to enhance your endurance. The coach can modify the frequency, intensity, type, and time of your card program. Remember to start slow and progress appropriately. 
It is ideal to perform cardio endurance activities at least 5 times a week. The minimum amount of time that you should allow for cardio is approximately 30 minutes to give your body a good sweat. You can get this accomplished by walking, running, or jogging. If you add some interval training in there you will really challenge your body. For example, start off walking slow, then for 30 seconds walk at a fast pace. Keep doing that within the activity.
Wendy Batts
Fitness
Depending on your goal, you can perform cardio endurance activities up to 5-6 days per week. When you are first beginning a cardio program it should be a gradual process. Try starting out performing cardio endurance activities like cycling, jogging, swimming or hiking 2-3 times a week for at least 10-20 minutes each time and then work your way up until you can maintain 30-45 minutes. From there, increase the amount of activities you do each week until you are up to 5-6 times a week. To keep from burning out or becoming bored, try switching up your cardio activities, challenging yourself to perform the activity longer, or pushing yourself to increase your speed. Just remember not to overdo it or push yourself too hard. Allow your body to rest to avoid overuse injuries and keep your body performing optimally.

If you are performing cardiorespiratory training to meet general health activity recommendations, then you should complete 30 minutes of moderate aerobic activity five to seven days per week. Moderate aerobic activity is any activity to increase your heart rate while still being able to hold a conversation (such as a brisk walk). Because the intensity level is low for general health recommendations, it makes it so that you can perform cardio every single day of the week, if desired, because there is less of a need for recovery. If your cardio training regimen is for the intention of improved fitness and performance, then it is recommended that you train three to five days per week for 20 - 60 minutes each day at higher intensities. Improved fitness and performance recommendations involve intervals of greater intensity levels (up to 90% of heart rate max) and therefore require more rest in between training sessions for adequate recovery.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.