Many risk factors for heart disease and stroke are in your power to control. Patients similarly may not recognize that cannabis can have important effects on blood pressure, cardiovascular drug metabolism, and overall heart health … Weight training and HIIT provide more "cardio" benefits than traditional cardio exercise and give additional benefits as well, like increased lean body mass from weight training. Long-duration, low-intensity cardio downsizes the heart because it signals the cardiovascular system to do as little work as possible in order to go further and last longer. Published: February, 2016. Combining cardio and strength training is fab for fat loss and muscle gain and even better for heart health. I do enjoy the timing of this post, as February is Heart Month (http://newsroom.heart.org/events/february-is-american-heart-month-6669831). The optimal frequency of jogging was 2 to 3 times per week (HR: 0.32; 95% CI: 0.15 to 0.69) or ≤1 time per week (HR: 0.29; 95% CI: 0.12 to 0.72). Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week. What you eat, how much you move, whether you smoke and controlling your cholesterol and blood pressure are five things that can have a big impact on your heart. There's no such thing as cardio: https://www.youtube.com/watch?v=fAU_sqHGiYw, Strength training and the biomarkers of aging: https://www.youtube.com/watch?v=NFswpRSXxjA. A moderate amount helps strengthen our heart muscle, but too much cardio can actually weaken it. Combined AT and RT was similarly effective but not different from AT alone. http://circ.ahajournals.org/content/107/1/e2.full. Learn how heart-healthy choices can help lower your risk of heart disease … Cox proportional hazards regression analysis was performed with age as the underlying time scale and delayed entry. Cardio after weights = more weight loss. What about vigorous activity (say on the order of cycling at 20 mph or running at 7-8 mph) for 7-8 hours per week. The face of heart disease is quickly transforming but the medical community has made huge strides in understanding cardiovascular health, according to a new Heart … Try interval training. The Heart and Stroke Foundation and American Heart Association both recommend doing at least 150 minutesof moderate-to-vigorous aerobic … Sorry I initially wrote this on a potato in about 3 mins between doing my real doctoring work... so sorry for any confusion, and the bad formatting. For more information about the exercises to keep your heart healthy, consult your doctor. What’s great about that recommendation is that there is evidence showing you don’t have to do it all at once. Sedentary, overweight dyslipidemic men and women, aged 18 to 70 years completed a 4-month inactive run-in period and were randomized to 1 of 3 eight-month exercise programs (n = 196). Of note, there have been numerous medical studies coming out lately that are showing the amazing effect of exercise in the treatment and prevention of chronic diseases. In conclusion, RT was not effective at improving the MS score; however, AT was effective. (Hence the name “cardio.”) In fact, when Duke University researchers compared the effects of various eight-month-long exercise programs on men and women’s cardiovascular health, they concluded that, minute-per-minute, moderate-intensity, steady-state cardiovascular exercise is where it’s at. How much cardio do you and how much lifting do you do per week? If you're already exercising and fit, you can cut your exercise time in half—to just 75 minutes a week—by doing vigorous exercise instead of moderate. thx. I usually go for a 20-30 minute walk during my lunch break 4 or 5 times a week at about a 3.5 mph pace but nothing that gets my heart pumping too hard. Just 2 weeks ago I got 5k in 35 minutes. You can cut the time requirement in half—just 75 minutes a week—if you dial up the intensity to vigorous exercise, swinging for a heart rate up to 80 percent of your max. The lowest HR for mortality was found in light joggers (HR: 0.22; 95% CI: 0.10 to 0.47), followed by moderate joggers (HR: 0.66; 95% CI: 0.32 to 1.38) and strenuous joggers (HR: 1.97; 95% CI: 0.48 to 8.14). Methods As part of the Copenhagen City Heart Study, 1,098 healthy joggers and 3,950 healthy nonjoggers have been prospectively followed up since 2001. A lot people see gardening as having a couple of raised beds and growing some vegetables. If I added a 20 minute HIIT routine on one of my off days would that be good? Don't forget to wear red Friday! On your iPhone, open the Health app > go to Browse > tap on Heart > tap Cardio Fitness. Per the Duke study published in 2011 (http://www.ajconline.org/article/S0002-9149(11)01783-8/abstract), that looked at Aerobic Training, vs Resistance Training, vs a combination of the two. This amount of exercise equates to approximately five to seven 30-minute sessions per week at an intensity equivalent to 3 to 6 METs (multiples of the resting metabolic rate*), or approximately 600 to 1200 calories expended per week. Cardio- You can do either "moderate" or "vigorous" cardio: Moderate intensity: you need 30 mins/day, 5 days/week (150 mins total per week) Vigorous intensity: you … Modest activity is defined as any activity that is similar in intensity to brisk walking at a rate of about 3 to 4 miles per hour. Thanks for the reply! According to the U.S. Department of Health and Human Services, you should get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes … Is this the minimum, or the ideal amount? Cardio For Life Powder reviews cardio cocktail 2019 Agenda Cardio For Life Chewables heart muscle supplements heart health supplements For HIIT to be effective you need to achieve a heart rate at least 80 percent of your maximum capacity for a few minutes between short rests. The 86 participants with complete data for all 5 MS criteria were used in the present analysis, and a continuous MS z score was calculated. So I was just kind of wondering from an efficiency point of view where do you get the most bang for your buck? Results Compared with sedentary nonjoggers, 1 to 2.4 h of jogging per week was associated with the lowest mortality (multivariable hazard ratio [HR]: 0.29; 95% confidence interval [CI]: 0.11 to 0.80). That equates to 980 calories per week, or nearly 4,000 calories a month. … The Reddit community r/Nootropics discusses … However a recent study (no link sorry) indicates that maybe that should more than double. I also get periodic little pangs of pain or discomfort in my heart. The exercise programs were (1) RT (3 days/week, 3 sets/day of 8 to 12 repetitions of 8 different exercises targeting all major muscle groups); (2) AT (∼120 minutes/week at 75% of the maximum oxygen uptake), and (3) AT and RT combined (AT/RT) (exact combination of AT and RT). I recently attended a CME conference and had a wonderful lecture presented to me by an absolutely fantastic sports medicine doctor that covered this exact question! Guidelines are varied between organizations, but they're evolving as more research is done. Has happened 3 more times to varying degrees. I can't imagine running similar intensity 5 days a week even with 10 minutes less alongside my strength training I do 4 days a week. If heart health wasn't on your list, add it! IMHO, none... Not traditional "cardio" anyway. See you all at the gym! Find the method you like best, whether it's getting your heart rate up and down on the treadmill or doing bursts of plyometric exercises. I was expecting the exact opposite because of how well conditioned their heart must be. The survey revealed that 40 percent of Americans are exercising less than the recommended 2.5 hours a week (150 minutes) of moderate aerobic exercise. Thanks for the help guys. But I am not seeing any studies to back that number up. According to my phone I usually end up with around 4000 steps during those walks and like 9000 per day. Explore our heart-healthy tips on diet, exercise, stress and more. For example, 30 minutes of brisk walking (3.5 miles per hour) can burn about 140 calories. I understand that antidepressants have the most benefit for severely depressed people. Recently I've been doing a Phul style lifting routine 4x a week and stretching on my off days. The Food and Drug Administration doesn't recommend aspirin therapy for the prevention of heart attacks in people who haven't already had a heart attack, stroke or another cardiovascular condition. Thanks again! Expand on this. When you perform cardio exercise for long durations and at low intensities, you can improve the endurance of your heart but are actually training it to get weaker by downsizing its output. Cardiovascular or aerobic is steady physical activity using large muscle groups. AT/RT significantly decreased the MS score and was significantly different from RT alone. Doing as little as 15 minutes a day can make a difference. The general recommendation for a while has been 30 minutes moderate activity 3-4 days per week. Do you happen to have this doctor's name so we can read their literature? There's not like one point where all of a sudden you heart risk declines dramatically and you just have to hit that. Regular cardio exercise for a healthy heart I recommend exercising a minimum of four to five days each week. Plan to get on your bike and ride for 30-60 minutes, 3-5 days a week. When weighing the time commitment versus health benefit, the data suggest that AT alone was the most efficient mode of exercise for improving cardiometabolic health. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. EKG showed right bundle branch issue. I didn't really say my diet was bad or anything but I am interested, what would you say is a heart healthy diet? Recently there was a thread posted about heart health and one of the comments from a doc was about how marathon runners often have heart problems. I agree it definitely is a sliding scale. Recommendations for Adults Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. So anyway, here's the answer: for all adults 18-65 years old, you should be doing: Strength training 8-10 exercises, 8-12 reps of each exercise- do this 2 days/week, Cardio- You can do either "moderate" or "vigorous" cardio: Moderate intensity: you need 30 mins/day, 5 days/week (150 mins total per week) Vigorous intensity: you need 25 mins day, 3/days per week (75 mins total per week), Moderate intensity activities include brisk walking, dancing, gardening, doubles tennis. Here is the summary of the study: Aerobic training (AT) improves the metabolic syndrome (MS) and its component risk factors; however, to our knowledge, no randomized clinical studies have addressed whether resistance training (RT) improves the MS when performed alone or combined with AT. The joggers were divided into light, moderate, and strenuous joggers. If you're just starting out, gradually build up to 150 minutes a week. Tends to happen if I’ve been drinking. Logging extra time helps—but only up to a point. AT improved the MS score (p <0.07) and showed a trend toward significance compared to RT (p <0.10). Strength training 2 days per week? edit: Since people keep asking... yes, I've shoveled dirt. Eight months of RT did not change the MS score. The general recommendation for a while has been 30 minutes moderate activity 3-4 days per week. When it comes to boosting your heart health, you can’t do much better than cardio. You might not give it much thought throughout the day, but your heart is working around the clock for you. What do you mean by '8-10 exercise', and how many days a week for vigorous cardio? Keeping your heart healthy is something you can work on every day. I think that these extreme recommendations are coming because people eat so unhealthily these days. Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=fAU_sqHGiYw, https://www.youtube.com/watch?v=NFswpRSXxjA. Of the 196 randomized patients, 144 completed 1 of the 3 exercise programs. (Sticking just to heart and cardiovascular difference since obviously lifting will build more muscle.) Make healthy lifestyle choices. Vigorous intensity 25 mins day, days per week (75 mins total), Vigorous intensity 25 mins day, 3 days per week (75 mins total), They actually studied exercise head to head with Prozac for the treatment of depression. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Over all, it's a sliding scale, and everyone's minimum accaptable level of heart health is different. It’s more of a total-body workout than biking on the road, which is mostly a lower-body cardio workout. Vigorous intensity activities include jogging, swimming laps, singles tennis, bicycling > 10mph, circuit training. the benefits mentioned above will generally occur by engaging in at least 30 minutes of modest activity on most, preferably all, days of the week. Eat well. The adaptations your heart goes through from high-intensity lifting are very different from those from Cardio. Cardio exercise prevents chronic disease while improving our heart health. Everywhere I look suggests 150 minutes per week which seems like quite a lot. Objectives The aim of this study was to investigate the association between jogging and long-term, all-cause mortality by focusing specifically on the effects of pace, quantity, and frequency of jogging. Another study in 2015 compared jogging and its intervals (http://www.onlinejacc.org/content/65/5/411). The data you’ll see here will largely depend on your age, gender, weight, etc. Say for someone who just legitimately enjoys vigorous cardio and isn't trying to maximize heart health or weight loss. Conclusions The findings suggest a U-shaped association between all-cause mortality and dose of jogging as calibrated by pace, quantity, and frequency of jogging. Press question mark to learn the rest of the keyboard shortcuts, http://www.ajconline.org/article/S0002-9149(11)01783-8/abstract, http://www.onlinejacc.org/content/65/5/411, http://newsroom.heart.org/events/february-is-american-heart-month-6669831. However, like anything else, there can be too much of a good thing. EDITED: to fix my formatting, and to say WOW thanks for the gold! Can this amount of physical activity be bad for you even if you're not experiencing any negative immediate health or injury from it? This is in mild to moderate depression right? I am going to give you the total amount of exercise (cardio and strength training) that is the current recommendation for physical activity. But I do know that at some point too much cardio is detrimental, where marathon runners may have a greater risk of heart attacks than regular exercises. The optimal pace was slow (HR: 0.51; 95% CI: 0.24 to 1.10) or average (HR: 0.38; 95% CI: 0.22 to 0.66). Start with diet, then add in weight training and/or HIIT style training. *All health/medical information on this website has been reviewed and approved by the American Heart Association, based on scientific research and American Heart Association guidelines. Anyone familiar with these symptoms ? Does anyone know how much we actually need or even better know of any studies that look into the minimum amount of cardio we need to keep our heart in good shape? Find out why they’re so important and get practical tips on living a heart healthy … Background People who are physically active have at least a 30% lower risk of death during follow-up compared with those who are inactive. These activities can include any other form of occupational or recreational activity that is dynamic in nature and of similar intensity, such as cycling, yard work, and swimming. Actually, weight training in some regards is terrible for heart and cardiovascular health and once your past the initial period of training it offer little to aerobic fitness The major arteries (aorta) get thicker and less compliant, its an adaptation to deal with the high blood pressures associated with lifting, also the left ventricle thickens to cope with loading. From /u/runenight201's excellent post several months ago: You may love smoking weed, but it does not love your heart, according to the American Heart Association's new scientific statement on marijuana. Generally, that would amount to 25 minutes, three days a week. Hello, I am a doctor! If I'm walking 20 minutes everyday to school do you think that would cover my missing cardio days? how does gardening fit with tennis and dancing? I'm just used to more intense cardio so I wasn't sure how much benefit I was getting from just walking. Myth: Cardio is the same thing as ‘aerobic exercise’ Aerobic exercise is one form of cardio training — but it’s not the only one. How many sets of 8-12 reps for strenght training? One key part of this schedule is to vary the types and intensity of exercise you do on different days. Regular exercise helps fend off high blood pressure, heart attacks, strokes, and a host of other chronic diseases. How much exercise is optimal for heart health? I have a few questions, and I think it's because of a few missing words or weird formatting. Cardiovascular exercise puts stress on our hearts. Need to go back to doctor, but I am terrified. Try these heart-healthy experiments. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. They actually studied exercise head to head with Prozac for the treatment of depression... and exercise was found to be as effective! Take a moment to remind yourself of your wellness goals and the benefits you'll reap from regular exercise. Gardening is vague and makes me think of planting or pruning, not post hole digging. However a recent study (no link sorry) indicates that maybe that should more than double. Over all, it's a sliding scale, and everyone's minimum accaptable level of heart health is different. Light and moderate joggers have lower mortality than sedentary nonjoggers, whereas strenuous joggers have a mortality rate not statistically different from that of the sedentary group. However, the ideal dose of exercise for improving longevity is uncertain. Use this link for more information on our content editorial process. 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