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Building a Healthier Heart with Cardio

Updated: Feb 22, 2023

Cardiovascular exercise is not just for building endurance, sports performance, or burning calories for weight loss; one of the most important benefits is the effect it has on your heart- making it stronger!

ACSM General Recommendations (1)

  • At least 5 days of moderate intensity (40%-60% VO2R) aerobic activities (noticeably increases HR and breathing)

  • At least 3 day of vigorous intensity (60%+ VO2R) (substantially increases HR and breathing)

ACSM Recommendations For Older Adults (1)

65+ years and people 50–64 years with clinically significant conditions or physical limitations that affect movement, physical fitness, or physical activity

  • 5 days of moderate intensity 5-6 (on a scale of 1-10) or 3-5.9 METS for 150-300 min/wk

  • 3 days vigorous intensity 7-8 (on a scale of 1-10) or 6+ METS for 75-100 min/wk

1. Liguori, Gary. ACSM's Guidelines for Exercise Testing and Prescription 11th edition. Philadelphia: Lippincott Williams & Wilkins, 2000.

2. American Heart Association. "American Heart Association Recommendations for Physical Activity in Adults and Kids". Apr 18, 2018.

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