After getting your doctor’s okay to begin your fitness program, I know you’re eager to get started, and cardio is an easy place to begin. As I discussed last week, an essential component of a complete fitness program is cardiovascular exercise (also known as aerobic exercise or “cardio” for short). Named for the Greek word kardia (meaning heart), cardio is any activity which raises your heart rate for a period of time. As with any muscle, your heart needs to work to become stronger, and when done properly, cardio strengthens your heart, increases your aerobic efficiency (your body’s ability to utilize oxygen), and boosts metabolism.

You can probably already name many cardiovascular activities – walking, running, cycling, swimming, dancing, and playing sports are just a few fun ways to get your cardio. However, I find that many people aren’t sure how much cardio they need or how high their heart rate should be while exercising.

Current guidelines by the American College of Sports Medicine and the American Heart Association recommend a minimum of 30 minutes of moderately intense cardio five days/week, or 20 minutes of vigorously intense cardio three days/week. If this sounds a little complicated, a good rule of thumb is simply to get moving for at least 20-30 minutes on most days of the week. In the case of cardio, the adage “more is better” almost always applies. It doesn’t have to be all at once either; you’ll get equal benefits from two 15 minute sessions or three 10 minute sessions if that’s what your schedule allows.

You’ve probably heard terms like “target heart rate” and “fat burning zone” with regards to cardiovascular exercise, but I find the easiest way to judge your heart’s effort level is by using the “talk test.” If you’re breathing so hard that you can’t carry on a conversation, then slow down. Conversely, if you’re able to sing, you may want to pick it up a notch. Of course, this doesn’t apply to advanced training methods (such as intervals or tempo workouts), but for the Average Joe exerciser like me, it’s a great way to make sure your heart rate is where it needs to be during your cardio sessions.

The great part about cardio is you can do it almost anytime and anywhere. All you need is a pair of sneakers and a go-get-’em attitude. Keep moving, my friends!

- Alan