HOW MUCH CARDIO DO YOU NEED?

I get asked this question ALL the time! It’s the million-dollar question. But it’s important to remember that conditioning and cardio depend on the person, their weight, BMI, genetics, environment, or personal goals in many ways. First of all, it’s essential to understand that many different types of cardio work differently, depending on their purpose.

The two most prominent forms of conditioning/cardio are High-Intensity Interval Training (HIIT) or simply jogging or running consistently.

HIIT training is a form of cardio that is fast-paced. 30-50 seconds of an exercise could involve sprinting, jumping rope, etc., and 10-30 seconds of rest before jumping right back into the cardio. 

An example of a HIIT could be 45 seconds of sprints, 15 seconds of rest, and repeating this cycle for a total of 4 rounds. In total, a person would have done about 4 minutes of high-intensity interval training of sprinting and minimal rest in-between. 

This form of training shocks the body into thinking there is a shortage of oxygen. What occurs in the body is that your muscles and lung capacity strain themselves when you partake in those sprints. Therefore, the body will forcefully make new oxygenated cells that help increase your lung capacity to breathe in air and exhale carbon dioxide. Simply put, you become much more efficient at taking and using oxygen, therefore replenishing your muscles with good oxygen stores that allow you to train longer and train harder. 

Running does the same thing, but it takes longer. A 30-45 minute jog compared to a 7 minute HIIT workout could burn the same number of calories. Both, however, increase your vital capacity. This technique is why many workout programs incorporate HIIT sessions in their training sessions. They are practical, efficient, and overall don’t take as long as going out for 3-4 jogs four times a week. 

Now, what about if you don’t like HIIT training and you don’t like running?

Guess what, you’re just like me! If this is the case, I would say the best option is to find a sport or an activity that serves similar to a HIIT workout or incorporates running. I hate jogging, but I love soccer, which is essentially 60-90 minutes of constant jogging and handles the complexity of managing a ball and scoring, with the addition of competition. So even though I may burn the same amount of calories jogging, with playing soccer, I most likely will burn even more calories playing soccer than running because soccer also incorporates HIIT training. There are times where I’m jogging, but also times when I’m sprinting for the ball. Soccer is a great way to include both. There are also other sports; tennis, basketball, swimming, or football. Matching a sport to a particular type of cardio can be an excellent way for you to burn calories and have fun. 

Next, I will give scenarios where you can either use HIIT, jogging, or a sport to lose weight or get your cardio fix.

Scenario 1: I want to lose fat

If you want to lose fat or weight, HIIT may be the way to go. Most people don’t know that the fastest way to get abs isn’t through sit-ups. It’s actually through running or high-intensity interval training. If you don’t have time to jog 30 minus 3 x a week, then 7 minutes of a HIIT workout 5-6 times a week will get you the same or better results for less time. HIIT will help you lose fat faster and also get you those abs quicker. Once people lose weight, I usually add the sit-ups because an ab workout will tone and strengthen your core. Essential to note ab workouts don’t necessarily get you abs, running gets you abs, but ab workouts tone and strengthen your abdominals to get you that 6-pack!

HIIT > Running

Scenario 2: I want to increase my endurance and stamina

Endurance and stamina are different than losing weight because it involves the length of time. For people who want longer endurance, perhaps the best thing you can do is actual endurance workouts like training for an hour or running 45 minutes 4-5 times a week. The purpose isn’t to get quick results but to build your mitochondria oxygen storages in your muscles that they can elongate the process of them using oxygen at a much slower capacity so that you can endure training for an extended period. You can also add some HIIT intervals into your workout. Once again, a sport like swimming or soccer will get you similar results. 

Running > HIIT

Scenario 3: I want to improve my health

You can probably guess with this one that running or HIIT doesn’t matter as long as it’s consistent. If you’re worried about consistency, start with walking or jogging for a few minutes each day. Go from 5 minutes to 10 minutes to 30 minutes 4-5 times a week. Ideally, 30 minutes of cardio 3-4 days a week is optimal for those who are not training for a particular athletic event but want to stay healthy. 

Simple Answer: IT DEPENDS

SUMMARY

1. If you want to lose fat, go for a HIIT workout 3-4 times a week. 
2. If you are preparing for a marathon or improving endurance, then 4-5 times a week of 30 to 45 minutes jogging. 
3. If you want to have more excellent overall health, try HIIT or jog 3-5 times a week. 

Cardio is AMAZING. It’s more important than strength training for the general population. However, strength training is essential as well (keeps bones healthy, etc.)

The simple truth is that your heart needs cardio. There are so many benefits from cardio, but simply put, it will keep your heart healthy and ultimately lead to you living longer and better. If you need some tips on mixing it up or getting started, feel free to message me! Happy Training!