Am I doing enough?

mershmallow
mershmallow Posts: 6 Member
edited November 2024 in Fitness and Exercise
Hey all. Just a quick thought/question about cardio. I'm currently 169lbs and not in great cardio vascular shape. I've lost a lot of weight without exercise, and while now I can do a ton more than I ever could, cardio seems to be difficult for me to push through. I currently have been doing 20 minutes a day 3-4 times a week and just started using a chest strap to monitor my heart rate since my fitbit doesn't seem as accurate as I would like. 155-175 is where I stay between while doing intervals between jogging and incline walking. Is it enough cardio a week, or should I be going longer?

Replies

  • cmriverside
    cmriverside Posts: 34,458 Member
    What is your goal? Cardio conditioning or weight loss?

    If you are having trouble doing 20 minutes a day 3-4 times a week, you may need more food or sleep.

    Weight loss comes down to a moderate calorie deficit.

  • mershmallow
    mershmallow Posts: 6 Member
    cmriverside wrote: »
    What is your goal? Cardio conditioning or weight loss?

    If you are having trouble doing 20 minutes a day 3-4 times a week, you may need more food or sleep.

    Weight loss comes down to a moderate calorie deficit.

    Cardio conditioning. I'm no longer actively trying to lose weight and am trying to find maintenance calories.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Enough for what? You already know you can lose weight without exercise.

    The AHA recommends 150 minutes of light to moderate physical activity per week for general cardiovascular health.
  • emmies_123
    emmies_123 Posts: 513 Member
    The trick to all exercise is to gradually build up in endurance and strength. For now it sounds like 20 min Cardio is enough to get you started. In a few weeks you should find this length to be easier, and you can start doing more.
  • AnnPT77
    AnnPT77 Posts: 35,001 Member
    It sounds like what you're doing is going pretty hard for 20 minutes, in an interval format. All intervals, all short, and all pretty high intensity, is typically not the best way to build well-rounded CV fitness. If you're willing to devote the time, I'd suggest going longer on some days, but not as hard. Consider doing a day or two a week like you are now, and a couple of days with maybe a longer brisk walk outdoors if that's practical, or a nice bike ride, or something like that at a moderate steady state pace that you can comfortably maintain for that longer period. Even a longer treadmill session on the level at a medium-to-brisk pace that you can sustain for 30-45 minutes, if you can manage the time investment, would do the job. It's OK to watch TV, or listen to a podcast.

    I'm not sure what your heart rate range is. My AM resting is around 48, my tested max about 180, so I'd be trying to do a longer steady-state workout in the 120s-130s probably.
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