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Effective Cardio Guidelines for Fitness

It is recommended to perform 150 minutes of moderate-intensity cardio weekly, ideally split into at least two sessions. Cardio should be done after weight training or on separate days to allow for recovery, focusing on low-impact activities at a conversational pace. High-Intensity Interval Training (HIIT) is discouraged due to recovery challenges, with Low-Intensity Steady State (LISS) cardio being preferred.

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Bruno Andre
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3 views1 page

Effective Cardio Guidelines for Fitness

It is recommended to perform 150 minutes of moderate-intensity cardio weekly, ideally split into at least two sessions. Cardio should be done after weight training or on separate days to allow for recovery, focusing on low-impact activities at a conversational pace. High-Intensity Interval Training (HIIT) is discouraged due to recovery challenges, with Low-Intensity Steady State (LISS) cardio being preferred.

Uploaded by

Bruno Andre
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© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

Cardio

You should do 150minutes of cardio of moderate intensity per week. It doesnt really matter how
you decide to spread this time over the week, but i would NOT recommend doing all the 150minutes
at once, split it into at least 2 sessions minimum.

Dont do cardio before you go train with weights, doing it after your weight training is better, but
definitely not ideal.

I would recommend you to separate your cardio from lifting weights completely.

Either do cardio on an off day, or if you for example lift weights in the morning, then do your cardio
in the evening. So that there is at least 6hours between your cardio and your lifting session.

I recommend low impact exercises, like „fast“ walking.

Focus on low-impact activities that are not that taxing for your body.

You should always go at a „conversational pace“ which means, that you should be able to have a
conversation without any problems while performing the activity.

There is no need to do HIIT cardio, as it can be very hard to recover from.

LISS (Low intensity steady state cardio) is king.

Keep in mind, that you shouldnt do excessive amounts of hard to recover from cardio. Like biking
for hours and stuff like that. And if you do, always re-feed after your cardio session, to minimize the
muscle loss as much as possible!

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