Sunday

Cardio

Aim for at least 30 minutes of aerobic activity, such as biking, jogging, running, and walking. During moderate-intensity exercise, you should be able to hold a conversation while exercising. Vigorous intensity, in contrast, means that you can only say a few words without pausing.7

You can also measure exercise intensity with maximum and target heart rates. A good rule of thumb for finding your maximum heart rate is subtracting your age from 220. Your target heart rate for moderate exercise falls between 50 and 70% of your maximum rate. In comparison, your target heart rate for vigorous exercise falls between 70 and 85% of your maximum rate.8

Steady-state cardio (endurance workouts) improve the stamina of your heart and lungs and reduce the risk of diabetes, heart disease, and stroke. Your body learns to move oxygen and nutrients into your muscles more efficiently while transporting waste out.9 As a result, those exercises will become easier over time, so you’ll want to increase your pace gradually.