How much cardio should I do?
The great debate! How much cardio do I need? Ugh!
This can be a frustrating question but I’m about to break it down for you in categories.
Bottom line? You have to choose a goal. For several months. But there’s a sweet spot and that’s called option 3!
We have to get very specific with our goals or your trainer won’t be able to prescribe you with the right level and number of workouts per week and per training ‘mesocycle’ (3-4 weeks) where your focus is getting better at the same goal (ex: maximal strength, static strength, maximal speed or cardiovascular endurance.)
I’m breaking down these for you quickly and you can save this cheat sheet below and work up to your desired level 3-4 weeks at a time.
Download here
For Fat Loss - HIIT saves time & burn calories for longer through the day
Beginner: 2x 10-15 min interval sessions/week (bike, tred, jog, walk, plyometrics) 1min jog, 2-4 min walk, repeat 3-4x reducing walk time as you progress
Intermediate: 2x 15-25 min interval sessions/week (bike, tred, jog, walk, plyometrics) 1min jog, 1 min walk
Advanced: 3-4 15-25 min interval sessions/week (bike, tred, jog, walk, plyometrics) Sprints: 20sec-60sec. 30-60 sec rest in between. Start with 5, work up to 10.
For the athlete who’s goal is: Endurance or sport specific
Run a 5K without stopping or play my sport better (basketball, soccer, tennis, etc.)
*Cardiovascular Goal
Yes, you'll need to prioritize longer base-type EZ sessions. Think ‘conversation pace’ where you're working but you could still talk to your running buddy.
Beginner: 2x Build up to 20min walks, with small jog intervals if you desire to run a 5K
Intermediate: 3x 15-30 min jog/cycle at a steady conversation pace. This builds your base.
Advanced: 3x CP runs according to your training plan, avoid leg day prior to your long run/ide and keep weight choices lighter with higher reps.
Avoid boredom, gain energy, feel better & less winded.
Beginner: 2x Build up to 20min walks, find small hills/stairs to gradually include
Intermediate: A mix of short HIIT sessions (1-2) and walks (2-3) through the week
Advanced: A variety of 2 HIIT sessions (spin/run/plyo) and walks (2-3) through the week
Why do I always talk about walking? Because it helps use raise our overall metabolic rate when we’re doing everything else except exercise! Meaning you burn calories all day long even while you sleep. (our NEAT, blog post on that next!)
Walking for your brain-get a break, use it as a study session if you have a Tred
Walking to increase our overall activity level and burn more fat throughout the week- (aka elevate the level of intensity that your engine or metabolism burns, and we want it to burn red hot!)
More calories while I'm watchin' Seinfeld? Great!
Walking for better heart health & decrease risk for cardiovascular disease .
Walking for longevity-taking your kids or grandkids to Disney? You'll be able to keep up without any problems!
More hours of Cardio is not the answer to your goals. We think everything we do has to be HIGH impact, but research from ACE, NASM, and RRCA suggests a majority of our activities should be 'doable' AKA- EZ paces.
But I work full-time?A great goal for someone with a full-time job would be start at 5K and build up to 8K per day- think short walks, a lap around the office to take a break from sitting for 2 hours straight, chores, listen, take calls while you walk, etc.
Be realistic
Think about where you can realistically put a small walk in the beginning or end of each day?
Can you make use of weekend time to get more steps in overall to offset the desk time during the week?
If you need help with your workout schedule, you can reach out to me on IG @arianatravelstead or email me for a one-time consultation call or more info about my accountability programs at ariana@arianatravelstead.com