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). Thanks for the help guys. 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 … Over all, it's a sliding scale, and everyone's minimum accaptable level of heart health is different. Cardio after weights = more weight loss. 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. Learn how heart-healthy choices can help lower your risk of heart disease … From /u/runenight201's excellent post several months ago: A moderate amount helps strengthen our heart muscle, but too much cardio can actually weaken it. 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). 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. The general recommendation for a while has been 30 minutes moderate activity 3-4 days per week. The joggers were divided into light, moderate, and strenuous joggers. 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. There's not like one point where all of a sudden you heart risk declines dramatically and you just have to hit that. thx. 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). Of the 196 randomized patients, 144 completed 1 of the 3 exercise programs. Just 2 weeks ago I got 5k in 35 minutes. Doing as little as 15 minutes a day can make a difference. Regular cardio exercise for a healthy heart I recommend exercising a minimum of four to five days each week. When it comes to boosting your heart health, you can’t do much better than cardio. Everywhere I look suggests 150 minutes per week which seems like quite a lot. If you're just starting out, gradually build up to 150 minutes a week. 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. I'm starting to worry that I am not doing enough cardio for optimal heart health. 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! On your iPhone, open the Health app > go to Browse > tap on Heart > tap Cardio Fitness. I do enjoy the timing of this post, as February is Heart Month (http://newsroom.heart.org/events/february-is-american-heart-month-6669831). 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. AT improved the MS score (p <0.07) and showed a trend toward significance compared to RT (p <0.10). What’s great about that recommendation is that there is evidence showing you don’t have to do it all at once. One key part of this schedule is to vary the types and intensity of exercise you do on different days. However, the ideal dose of exercise for improving longevity is uncertain. How much cardio do you and how much lifting do you do per week? 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. 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. Generally, that would amount to 25 minutes, three days a week. Gardening is vague and makes me think of planting or pruning, not post hole digging. Make healthy lifestyle choices. So I was just kind of wondering from an efficiency point of view where do you get the most bang for your buck? AT/RT significantly decreased the MS score and was significantly different from RT alone. Eight months of RT did not change the MS score. The adaptations your heart goes through from high-intensity lifting are very different from those from Cardio. (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. 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! 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. Do you happen to have this doctor's name so we can read their literature? Can this amount of physical activity be bad for you even if you're not experiencing any negative immediate health or injury from it? 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. EKG showed right bundle branch issue. Thanks for the reply! 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. 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. 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. 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. 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. Expand on this. I didn't really say my diet was bad or anything but I am interested, what would you say is a heart healthy diet? Explore our heart-healthy tips on diet, exercise, stress and more. Find out why they’re so important and get practical tips on living a heart healthy … 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. 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. The data you’ll see here will largely depend on your age, gender, weight, etc. I think that these extreme recommendations are coming because people eat so unhealthily these days. 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. If I added a 20 minute HIIT routine on one of my off days would that be good? The general recommendation for a while has been 30 minutes moderate activity 3-4 days per week. How many sets of 8-12 reps for strenght training? 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. Is this the minimum, or the ideal amount? Don't forget to wear red Friday! 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. I'm just used to more intense cardio so I wasn't sure how much benefit I was getting from just walking. If heart health wasn't on your list, add it! They actually studied exercise head to head with Prozac for the treatment of depression... and exercise was found to be as effective! … The Reddit community r/Nootropics discusses … 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. 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. Has happened 3 more times to varying degrees. Over all, it's a sliding scale, and everyone's minimum accaptable level of heart health is different. In conclusion, RT was not effective at improving the MS score; however, AT was effective. Keeping your heart healthy is something you can work on every day. edit: Since people keep asking... yes, I've shoveled dirt. Use this link for more information on our content editorial process. 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). 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