Either way, it's a great length of time to challenge your body without overdoing it, as long as you've worked your way up to safely perform 30 minutes of exercise. This length of time works well for all forms of cardio activity: Take a 30-minute walk to get your blood flowing or try a half-hour virtual fitness class. 30 minutes: Spending half an hour on cardio several times a week is ideal for building endurance, says Goss.Or if you already have solid endurance, 20 minutes is the perfect time to squeeze in a challenging but quick workout, like a HIIT class. That extra 10 minutes of cardio can help your body start to build endurance but won't overload your muscles. 20 minutes: If 10 minutes feels doable, why not up the ante and make it 20, suggests Goss.If you are recovering from an injury, make sure to check in with your doctor before starting an exercise program. If your goal is to take a break from work or from being inside, a 10-minute walk, jog, or other activity can help you clear your mind and loosen up your body. This can also be a good length of cardio to pair with a strength-training session, so you can get your heart rate up while still having time left over to pump iron. 10 minutes: If you're new to exercise, recovering from injury, or over the age of 60, 10 minutes of cardio is the perfect point of entry to get your body used to movement, says Leigh.Cardio exercise releases feel-good chemicals into your body that can boost your mood. And that runner's high you've heard so much about? The rumors are true. It reduces stress: If you've ever left a sweat session feeling stress-free, there's science to back it up: Exercise can release stress, as well as symptoms of anxiety and depression.It builds bone strength: According to Goss, your muscles are attached to your bones, so when you use your muscles, you're pulling on your bones, which can help increase your bone density, which means a stronger skeleton.And teaching your muscles to work against resistance can boost your strength, tone, and build muscle endurance. It can strengthen your muscles: Remember how cardio comes in all different forms? You can build muscle while getting your heart rate up with cardio-based strength-training workouts like HIIT, boxing, or yoga sculpt."Endurance is built when we push past our current stopping point and allow our bodies to adapt to a new one," says Goss. It boosts endurance: When your heart learns to pump better, it uses oxygen more efficiently, which helps your body sustain hard work over extended periods of time.Regular cardio exercise teaches it to work better, which helps keep it healthy and reduces your risk for heart disease. Your heart is like any other muscle in your body. It improves heart health: Not only does cardio get your heart pumping, but it can boost your overall heart health, says cure.fit personal trainer Cam Countryman."Having a healthy relationship with cardio makes it easier to bust a move on the dance floor, keep up with your kids when they are ready to play, and chase your energetic puppy." "I am a really big advocate of moving your body in whatever capacity you can whenever you can," says Leigh. It doesn't have to leave you breathless (though that works, too): Walking, biking, dancing, even going up and down the stairs are just a few in a long list of cardio exercises you can try, so pick the activity that you love most, she suggests. And what gets your heart pumping can vary based on your fitness level, age, and more, adds Jenny Leigh, an instructor at cure.fit. When you picture cardio, think any exercise that drives your heart rate up. While cardio might conjure up the image of a runner hitting the pavement for miles, all sorts of activities fall under the cardio bucket, says Sam Goss, a NASM-certified personal trainer. Jenny Leigh is a movement coach and instructor at cure.fit.Sam Goss is an Austin-based NASM-certified personal trainer at RightFit Personal Training.Cam Countryman is a personal trainer at cure.fit and former professional football player in Europe.
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