How much cardio for cardiovascular fitness?

dalila747

I'm 5'4, I weigh 130, and my RHR is around 90. So while I know that cardio wont necessarily help me with weight loss, I want to get "fit". How much cardio should I do weekly to better make my heart stronger? Currently I am going to the gym around three times a week. I do weights for around 30 minutes and cardio for around 25 (I really hate cardio).

gdyment

If you can jog for 30 mins straight you're in good shape. Not saying that's required, it's just a benchmark. Your resting HR seems high but sometimes that's genetic.

Hating "cardio" is pretty vague. Find whatever you hate least. Running, biking, swimming, obstacle climbing, powerwalking, xcountry skiing, etc.

dalila747

Well, considering that I can barely do 30 seconds of running, I think it's safe to say I am in bad shape. I've been working on the treadmill because it's what I least dread. Today I did 20 minutes alternating 30 sec of run g at 5.0 with about a minute at 3.5.

drachfit

Thats great. Check out the Couch to 5k program, it starts with walk/run alternating and builds you up to a 5k!

As for "how much", the sky is the limit! Endurance sports are fun once you get a basic level of fitness, and more fun the fitter you get! Plus it will make everything in your life feel like a breeze.

I swear you'll enjoy it more once you get to a point where you can go on an " easy run" and have it actually feel easy It's COMPLETELY worth sticking to it long enough to get there.

scorpio516

The heart association says 150 min a week of moderate, or 75 min of strenuous. If you really hit it, and go at near your lthr, the time you do now will work.

robininfl

The best advice I got on increasing cardiovascular fitness was "once you want to stop running, that's when your run starts." So that last leg, when you really wanted to stop a block back, that is the stretch that increases your capacity.