Figuring out how much cardio you need, how hard you should be working, and which cardio exercises are best can be a real challenge when you don’t have the right tools or information. While many people are fairly clear about their exercise goals, it can be easy to fall into a cardio routine that isn’t as beneficial as we may have originally hoped for.

Article ShortcutsFollowing the FITT PrinciplesFrequencyIntensityTime Type 4 Cardio Mistakes to Avoid

As part of a balanced fitness program, cardio has a lot to offer. Some of our favorite benefits include:   

Longevity (VO2 or cardiovascular capacity is one of the best predictors of long-term health and quality of life)

Mood/mental health (Aerobic exercise helps stimulate “feel good” neurotransmitters and overall brain function)

Cardiovascular wellness (Exercise helps keep the heart and blood vessels healthy and resilient)

Immune health (Regular training helps stimulate and maintain healthy immune function), and finally

Recovery (between harder training sessions, light-moderate cardio can improve blood flow and nutrient delivery to muscles that need repair)

Following the FITT Principles

As is the case with any exercise program, effective cardiovascular training plans should utilize the FITT principles (FITT stands for Frequency, Intensity, Time and Type). The net effects of your training program depends on the overall FITT of training you choose, as well as your ability to withstand and adapt to the various stressors of the program (on top of the demands of life itself, too). 

Frequency

Frequency pertains to the number of exercise sessions each week. How often you train is somewhat contingent on several factors including the intensity of your workouts, the type of workout, as well as your exercise goals and level of fitness. Generally, 3-5 cardio sessions are recommended per week. 

Intensity

Intensity relates to how hard you work during a given workout. Understanding how your body responds to a variety of workout intensities is critical when planning an effective cardio program. Each person burns fat and carbohydrates at varying rates, at different intensities or heart rate zones, which can be measured through assessments such as an Active Metabolic Assessment. You can also estimate training zones through the Silver Method, though they won’t be as accurate or detailed as an AMA. Once zones have been identified, an individual’s ideal training intensities can be planned out to customize the cardio program specifically for that person and their goals. There are five heart rate zones we use at Life Time.

Zone 1: Feels easy and conversational, like you could go for hours

Zone 2: Breathing is a bit heavier, but you’re fairly comfortable and can still maintain a conversation without losing your breath

Zone 3: Breathing feels heavy, and you are working harder but could still maintain the effort for 30 minutes or more if you're fit.

Zone 4: You feel winded, and you’re pushing yourself very hard

Zone 5: You can barely catch your breath, and you’re at your absolute max

When it comes to intensity, aim for: 

1-2 sessions per week that push your limits (close to an “all out” effort)1-3 sessions per week of moderate intensity1-2 sessions per week should be easy (active recovery) 

Time 

Time refers to how many minutes or hours you train each session or total for the week.