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What is steady state cardio

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Steady State Cardio: An Expert Review on the Benefits and How it Works in the US Introduction: In the world of fitness, there are numerous exercise techniques and training methods that promise various health benefits. One such training method that has gained popularity over the years is steady state cardio. But what exactly is steady state cardio, and how can it benefit individuals in the United States? In this expert review, we will delve into the details of steady state cardio, its definition, advantages, and how it can be incorporated into your fitness routine. Understanding Steady State Cardio: Steady state cardio refers to a moderate-intensity exercise performed for an extended period, typically lasting 30 minutes or longer. Unlike high-intensity interval training (HIIT), which involves short bursts of intense exercise followed by recovery periods, steady state cardio focuses on maintaining a consistent heart rate and intensity throughout the session. Common examples of steady state cardio include jogging, swimming, cycling, and using the elliptical machine. Benefits of Steady State Cardio: 1. Cardiovascular Health Improvement: One of the key benefits of steady state cardio is its positive impact on cardiovascular health. Engaging in regular steady state cardio exercises helps strengthen the heart muscle, improves blood circulation, and lowers the risk of heart disease.

How much steady state cardio should i do

Title: How Much Steady State Cardio Should I Do? Finding Your Ideal Training Zone Meta-description: Discover the optimal amount of steady state cardio to incorporate into your fitness routine. Learn how to maximize your cardio workouts for optimal health and fitness gains. Introduction Are you wondering how much steady state cardio you should include in your exercise routine to achieve your fitness goals? Finding the right balance can be a challenge, but fear not! In this article, we will guide you through determining the ideal amount of steady state cardio for you. Whether you're aiming to shed a few pounds, improve cardiovascular health, or enhance endurance, we've got you covered. Understanding Steady State Cardio Before we dive into the specifics, let's clarify what steady state cardio actually means. Steady state cardio refers to exercises performed at a moderate intensity level for an extended period of time. It's different from high-intensity interval training (HIIT), which involves alternating bursts of intense exercise with short recovery periods. Determining Your Training Zone 1. Assess Your Goals First and foremost, consider your fitness goals. What are you hoping to achieve with steady state cardio? This will help determine the duration and frequency of your workouts. For example, if weight loss is your primary objective, you may need

How much steady state cardio per week

Hey there fitness enthusiasts! If you've been following our blog, you know that we're all about helping you reach your health and wellness goals while having a blast. Today, we're going to tackle a common question that pops up in the world of cardio: how much steady state cardio per week should you aim for? Buckle up, because we're about to give you the lowdown in our fun and unobtrusive style! Now, before we dive into the specifics, let's quickly define what steady state cardio is. It's that type of exercise that keeps your heart rate elevated for a sustained period of time at a moderate intensity. Think jogging, brisk walking, cycling, or even dancing. It's the kind of cardio that allows you to hold a conversation without gasping for breath. So, how much steady state cardio per week should you aim for? Well, the answer depends on your fitness goals, preferences, and overall health. If you're just starting out on your fitness journey, it's recommended to begin with around 150 minutes of moderate-intensity cardio per week. That's roughly 30 minutes, five times a week. Easy peasy, right? But hey, if you're a cardio superstar and want to level up, you can aim

How long should steady state cardio be

Hey there, fitness enthusiasts! Are you ready to break a sweat and get your heart pumping? Today, we're here to talk about everyone's favorite topic: cardio! Specifically, how long should steady state cardio be? So grab your running shoes, put on some energetic tunes, and let's dive right in! When it comes to steady state cardio, the duration is key. It's all about finding that sweet spot where you challenge your body without overdoing it. Now, picture this: you're on a treadmill, elliptical, or maybe even out for a jog, and you're wondering, "How long should I keep this cardio party going?" Well, the general consensus among fitness experts is that steady state cardio should last anywhere from 30 to 60 minutes. Yep, that's right, folks! That means you have a whole hour to groove to your favorite playlist while burning those calories. Of course, if you're just starting out, don't worry about hitting the full hour right away. Rome wasn't built in a day, and neither is your cardio endurance! If you're a newbie to the cardio scene, aim for around 30 minutes of steady state cardio at first. This will give your body a chance to adapt and build its endurance. As

How long to do steady state cardio

How Long to Do Steady State Cardio: A Comprehensive Guide for the US Region Introduction: Steady state cardio is an effective way to improve cardiovascular health, burn calories, and enhance overall fitness. However, determining the optimal duration for this type of exercise can be a challenge. In this expert review, we will delve into the question of how long to do steady state cardio, considering the specific context of the United States. By exploring the benefits, factors affecting duration, and expert recommendations, we aim to provide a comprehensive guide for individuals seeking to incorporate steady state cardio into their fitness routine. Benefits of Steady State Cardio: Before discussing the duration of steady state cardio, let's first understand its benefits. Engaging in this form of exercise regularly can lead to an array of advantages, including improved heart health, increased endurance, enhanced fat burning, and reduced stress levels. It also helps maintain a healthy weight, lowers the risk of chronic diseases, and promotes mental well-being. Factors Affecting Duration: The duration of steady state cardio is influenced by several factors, such as an individual's fitness level, goals, and time availability. Beginners should start with shorter durations and gradually increase as their fitness improves. Those aiming to burn fat may benefit from longer sessions, while individuals focusing

What is solid state cardio?

Title: Understanding Solid State Cardio: Benefits and Applicable Conditions Introduction: Solid state cardio, also known as steady-state cardio, is a form of exercise that involves maintaining a steady pace for an extended period. This brief review aims to explore the positive aspects of solid state cardio, highlighting its benefits and the conditions for which it is suitable. Let's dive in! Benefits of Solid State Cardio: 1. Improved cardiovascular health: - Enhances heart and lung function - Increases blood flow and oxygen delivery - Reduces the risk of heart disease and stroke 2. Weight management: - Burns calories and aids in weight loss - Boosts metabolism and fat-burning potential - Helps maintain a healthy body weight 3. Increased endurance and stamina: - Strengthens muscles involved in aerobic activities - Enhances overall physical performance - Enables you to engage in activities for longer durations 4. Stress reduction: - Releases endorphins, improving mood and reducing anxiety - Promotes relaxation and better sleep quality - Helps combat the negative effects of chronic stress 5. Versatility and accessibility: - Can be performed with various activities like jogging, cycling, swimming, etc. - Suitable for people of

How long should a steady state cardio session be?

If you are a beginner and looking to develop a steady state cardio routine, start with 15 minutes of steady cardio and shoot for a target heart rate of lower than 55 percent of your maximum heart rate. Gradually increase your steady state training to a 20 minute cardio routine, eventually going up to 30 to 90 minutes.

Frequently Asked Questions

Is it okay to do steady state cardio everyday?

In addition, it's important to note that steady-state cardio should not be done daily. Because of the repetitive nature of this type of exercise, you should take at least one or two rest days per week to give your body time to recover and avoid overtraining.

What is the 30 30 30 rule for steady state cardio?

What is the 30 30 30 rule? The 30-30-30 theory says that 30 grams of protein within 30 minutes of waking followed by 30 minutes of steady-state cardio (below 135 heartbeats per minute) will eviscerate fat from the body.

How often should you do cardio and weight?

Generally, aim to exercise five days per week. Still, the number of days you work out may vary depending on your available time and fitness level. Try doing a mix of cardio and strength training exercises during the week. You can mix up the type of workouts you do across alternating days or on the same days.

Is it okay to do steady-state cardio everyday?

In addition, it's important to note that steady-state cardio should not be done daily. Because of the repetitive nature of this type of exercise, you should take at least one or two rest days per week to give your body time to recover and avoid overtraining.

How many minutes of steady state cardio should I do?

How Long Should Steady State Cardio Workouts Be? Although there aren't specific regulations about how long or short your workout needs to be to be considered steady state cardio, most steady state cardio workouts are between 30-60 minutes long.

What is a good steady state cardio heart rate?

You can use any mode of low intensity exercise to complete a cardiac output session such as jogging, biking, swimming, and skipping or circuits as long as the heart rate stays in the correct range (120-150 beats per minute).

What is a good pace for cardio?

If you want to walk at a more vigorous pace, aim for 15 to 16 on the scale. If you're just starting out, try to maintain a brisk walking pace of 3 to 3.5 miles per hour (mph). If you're already fairly active, aim for a pace of 3.5 to 4.5 mph.

What is the 30 30 30 rule for steady-state cardio?

What is the 30 30 30 rule? The 30-30-30 theory says that 30 grams of protein within 30 minutes of waking followed by 30 minutes of steady-state cardio (below 135 heartbeats per minute) will eviscerate fat from the body.

Is 30 minutes of steady state cardio good?

And yes, you'll still see results. While you won't get the same post-workout calorie burn from moderate intensity, steady-state cardio as you would a good interval sprint session, you'll still burn a decent number of calories—and they do add up. Thirty minutes of jogging can burn approximately 300 calories.

Can you do too much steady state cardio?

Risk of overuse injuries Due to the repetitive nature of M.I.S.S cardio, recovery may become an issue. Too much steady-state cardio can lead to overtraining and injuries.

How often should I do cardio while weight training?

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.

How many times a week should I do steady state cardio?

Low-Intensity Steady State Cardio This is the type of steady-state cardio that I prefer to prioritize 3-4 days/week. I like it because it's much less likely to interfere with my recovery. It's also easy on the central nervous system, unlike MISS or HIIT cardio.

Should I do steady state cardio after weight training?

Despite some equivocal findings in the literature, it's hard to argue against saving cardio until after resistance training because low-intensity, steady-state cardio is less strenuous than lifting (heavy) weight.

Is it OK to lift weights and do cardio on the same day?

Absolutely yes you can. Traditional workout guidance suggests people alternate their workouts—cardio one day, followed by weight training the next, or vice versa. But “there's no reason you can't do both in the same workout session, or split into two sessions on the same day,” Dr.

How is steady state exercise determined?

During steady state training, exercise intensity stays within the same range for the duration of your workout. For example, when you are first starting a fitness program, working in the blue and green zones (between 60-79% MHR) for 20-30 minutes per move is a solid steady state workout.

Why is steady state exercise important?

SSC can help to improve markers of both muscle endurance and at moderate intensities (at least 45% of the VO2 max) aerobic capacity. SSC stimulates increases in the number of mitochondria of muscle cells to help them keep up with increased energy demands. This helps to improve muscle endurance.

How do you feel about steady state exercise in comparison to interval training?

While interval training offers many of the same cardiovascular benefits of steady-state training, it helps you achieve them more efficiently. “You're going to burn the same amount of calories, if not more, in much less time,” says Moore.

What is an example of a steady state exercise?

If you enjoy working out outside, jogging, biking, walking, and hiking outside are also a great way to implement a steady state cardio program into your normal workout routine.

What happens to the body during steady state exercise?

By performing steady state cardio, you're increasing your aerobic threshold (the heart rate for when the body switches the energy source from predominantly fat to glucose).

What are the negatives of steady state cardio?

Cons of Steady State Training To get the most benefits and build endurance you have to work out for longer periods of time with steady state cardio. Doing the same motions over and over can lead to repetitive stress injuries14 unless you do plenty of cross-training.

FAQ

How long should you do steady state cardio for?
If you are a beginner and looking to develop a steady state cardio routine, start with 15 minutes of steady cardio and shoot for a target heart rate of lower than 55 percent of your maximum heart rate. Gradually increase your steady state training to a 20 minute cardio routine, eventually going up to 30 to 90 minutes.
Is steady state cardio better for weight loss?
The literature on such people is very clear: steady-state cardio is preferable compared to HIIT for fat loss results. What it really boils down to is this: The best form of cardio training for fat loss is the one you enjoy the most and can stick to.
Is steady state cardio a waste of time?
Summary: Prolonged cardio takes too much time and ultimately slows your metabolism making it harder to lose weight. Steady cardio is a muscle-wasting activity. The repetitive nature of cardio invites injuries and impaired motor control.
Does your body get used to steady state cardio?
When you expose your body to repeated bouts of steady cardio, the body works to improve its efficiency at that specific activity. This means, that the number of calories you used to burn doing an exercise (what the body actually burns, not what the treadmill says you burned) changes over time.
How quickly does your body adapt to cardio?
4-16 Weeks Four to 16 weeks 4-16 Weeks Four to 16 weeks is a big range, but experts suggest that it's during this phase that your body adapts and becomes more efficient at the exercises and activities you're doing. Your goal during this phase is to keep your program consistent.
How long does it take to do steady state cardio?
How Long Should Steady State Cardio Workouts Be? Although there aren't specific regulations about how long or short your workout needs to be to be considered steady state cardio, most steady state cardio workouts are between 30-60 minutes long.
How long until cardio gets easier?
If you are just starting out, you may improve your stamina with just 15 minutes of cardiovascular exercise. However, most studies show that cardiovascular training requires a minimum of 30 minutes, 3 times a week to guarantee increased aerobic capacity in about 8 to 12 weeks.
How fast is steady state cardio?
More specifically, this occurs when the exerciser maintains a heart rate of around 45 to 65 percent of their maximum heart rate though this can be lower in beginners and higher in experienced endurance athletes (Powers & Howley, 2018).
Is 20 minutes of steady state cardio enough?
After a brief warm-up, simply lock into a cruising speed or intensity level that puts your heart rate in the desired range. Keep going for as long as you like, aiming for 30-45 minutes for moderate-intensity steady-state workouts and 45-60 minutes for low-intensity steady-state workouts.
Why is steady state cardio better?
SSC can help to improve markers of both muscle endurance and at moderate intensities (at least 45% of the VO2 max) aerobic capacity. SSC stimulates increases in the number of mitochondria of muscle cells to help them keep up with increased energy demands. This helps to improve muscle endurance.
What are the disadvantages of steady state cardio?
Naturally, there are disadvantages of steady state training as well. To get the most benefits and build endurance you have to work out for longer periods of time with steady state cardio. Doing the same motions over and over can lead to repetitive stress injuries14 unless you do plenty of cross-training.
How often should I do steady state cardio?
Incorporating LISS cardio into your exercise program is easy to do.
  1. If you're a beginner, aim to do three LISS cardio sessions per week.
  2. If you're at an intermediate or advanced level, try to include one or two sessions of LISS cardio and one or two sessions of HIIT per week.
Can you do too much steady state?
Due to the repetitive nature of M.I.S.S cardio, recovery may become an issue. Too much steady-state cardio can lead to overtraining and injuries. One way around this is to modify your exercises and use different variations.
Is too much steady state cardio bad?
On the other hand, steady-state cardio requires significantly more time, can result in performance plateaus, and can put you at risk for overuse injuries. It's best to consult with a coach or fitness professional who can monitor your workouts and performances before overhauling your training routine yourself.
How much steady state per week?
The next question I'm sure you're wondering is how much and how often should you be working on your steady state cardio? A good guideline would be to start at 3-4 hours per week. If you're just starting out that may seem like a high number, but just know it's all cumulative.
Which is a benefit of steady state exercise?
Steady state cardio exercises not only help you lose weight, but also help increase your endurance. And let's face it, a good cardio workout can refresh your mindset and helps you bounce back from a bad mood or unmotivated state of mind. The benefits of steady state cardio don't end there.
Why is steady state important in exercise physiology?
Maintaining a steady state in the aerobic zone can help the body become much more efficient at pumping oxygenated blood to the working muscles and moving the deoxygenated blood back to the lungs to remove the carbon-dioxide and be reoxygenated.
How much steady state cardio a day
Feb 15, 2023 — If you're doing a steady-state cardio workout in conjunction with strength training workouts, aim for 1-3 sessions per week on alternate days
What is a good heart rate for steady state cardio?
By keeping your heart rate in a particular range (120-150 beats per minute) over an extended period of time (30 – 90 minutes) the chambers of your heart fill repeatedly with large volumes of blood.
What is steady state cardio exercise?
It's a light to moderate intensity cardio session lasting between 30 and 120 minutes where your heart rate stays level and doesn't jump up and down like it would with high intensity training. This is also known as your aerobic threshold and is where your body is still utilizing fat as the primary energy source.

What is steady state cardio

What is an example of steady state cardio? Any activity that gets your heart rate up and that you can maintain for at least five minutes at a time—such as walking briskly, jogging, cycling, hiking, or dancing—can be a form of steady-state cardio. “It's cardio without a significant change in intensity,” says Wilking.
How long should steady state cardio be? If you are a beginner and looking to develop a steady state cardio routine, start with 15 minutes of steady cardio and shoot for a target heart rate of lower than 55 percent of your maximum heart rate. Gradually increase your steady state training to a 20 minute cardio routine, eventually going up to 30 to 90 minutes.
Does walking count as steady state cardio? EXAMPLES OF STEADY STATE CARDIO My favorite form of steady state cardio is walking, but make sure you have some incline associated with it because walking alone will probably not give you a high enough heart rate.
What are cardio steady paced exercises? LISS, or low-intensity steady-state cardio, is most often associated with running, cycling, swimming, brisk walking, and other cardio activities that require low-intensity exercise for longer periods, typically 45 to 60 minutes.
What is an example of a steady state cardio exercise? A 45-minute steady cardio exercise on the treadmill, stair climber, bike or elliptical is a great way to implement a cardio program into your exercise regimen.
What is 30 minutes of steady state cardio? It's a light to moderate intensity cardio session lasting between 30 and 120 minutes where your heart rate stays level and doesn't jump up and down like it would with high intensity training. This is also known as your aerobic threshold and is where your body is still utilizing fat as the primary energy source.
Is there any benefit to steady state cardio? SSC can help to improve markers of both muscle endurance and at moderate intensities (at least 45% of the VO2 max) aerobic capacity. SSC stimulates increases in the number of mitochondria of muscle cells to help them keep up with increased energy demands. This helps to improve muscle endurance.
How long should you do steady state cardio? If you are a beginner and looking to develop a steady state cardio routine, start with 15 minutes of steady cardio and shoot for a target heart rate of lower than 55 percent of your maximum heart rate. Gradually increase your steady state training to a 20 minute cardio routine, eventually going up to 30 to 90 minutes.
Does steady state cardio burn belly fat? Yes, that is correct. Both forms of training illicit similar reductions in fat mass loss, with any difference being insignificant. Further, when the fat loss was examined as a whole, both methods of cardio training had a minimal effect on fat loss!
Can steady state cardio build muscle? We want to stimulate as many of the fibers in our muscles as possible, both fast and slow-twitch, to ultimately gain lean tissue. If you are exclusively doing steady-state cardio, you will lose muscle mass, which will decrease your basal metabolic rate even more.
How many days a week should I do steady state cardio? Incorporating LISS cardio into your exercise program is easy to do. If you're a beginner, aim to do three LISS cardio sessions per week. If you're at an intermediate or advanced level, try to include one or two sessions of LISS cardio and one or two sessions of HIIT per week.
Does steady state cardio help lose weight? And yes, you'll still see results. While you won't get the same post-workout calorie burn from moderate intensity, steady-state cardio as you would a good interval sprint session, you'll still burn a decent number of calories—and they do add up. Thirty minutes of jogging can burn approximately 300 calories.
What should my heart rate be during steady state cardio? You can use any mode of low intensity exercise to complete a cardiac output session such as jogging, biking, swimming, and skipping or circuits as long as the heart rate stays in the correct range (120-150 beats per minute).
What is the 30 30 30 rule for weight loss? The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day, and following it with 30 minutes of light exercise. It is rooted in sound science, and it could be a good way to increase your capacity to burn fat, while keeping lean muscle.
What qualifies as steady state cardio? Any activity that gets your heart rate up and that you can maintain for at least five minutes at a time—such as walking briskly, jogging, cycling, hiking, or dancing—can be a form of steady-state cardio. “It's cardio without a significant change in intensity,” says Wilking.
Is an hour of steady state cardio good? Remember that steady-state cardio should not be done for more than an hour, as this can strain the body excessively, leading to fatigue and injury.
What is considered steady cardio? Any activity that gets your heart rate up and that you can maintain for at least five minutes at a time—such as walking briskly, jogging, cycling, hiking, or dancing—can be a form of steady-state cardio. “It's cardio without a significant change in intensity,” says Wilking.
Does steady cardio burn fat? Steady-state training and other types of low-intensity continuous exercise can optimize fat burn by keeping your heart rate at an ideal fat-burning level, usually around 135 to 145 beats per minute. On an effort scale, you're looking at about a 6 out of 10.
What is the 30 30 30 rule? The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day, and following it with 30 minutes of light exercise. It is rooted in sound science, and it could be a good way to increase your capacity to burn fat, while keeping lean muscle.
How long steady state cardio Oct 3, 2019 — LISS, or low-intensity steady-state cardio, is most often associated with running, cycling, swimming, brisk walking, and other cardio 
  • What is an example of a steady exercise?
    • Steady-state cardio is an exercise where you maintain a steady level of intensity for an extended period. Examples of steady-state cardio include running, jogging, cycling, swimming, rowing, and walking or stair-climbing.
  • What is steady endurance exercise?
    • Any cardiovascular/aerobic activity that is sustained for an extended time (usually starting at about 10 to 15 minutes for beginners and 20 to 90 minutes for more fit athletes) at a fixed intensity qualifies as steady state cardio training.
  • What is steady state of exercise?
    • During steady state training, exercise intensity stays within the same range for the duration of your workout. For example, when you are first starting a fitness program, working in the blue and green zones (between 60-79% MHR) for 20-30 minutes per move is a solid steady state workout.
  • Is steady state cardio good for fat loss?
    • The literature on such people is very clear: steady-state cardio is preferable compared to HIIT for fat loss results. What it really boils down to is this: The best form of cardio training for fat loss is the one you enjoy the most and can stick to.
  • Steady state cardio constant how long
    • Steady state cardio is simply a cardio workout that is a continuous, steady effort, as opposed to an interval cardio workout where you vary your energy output.
  • What is static cardiac?
    • In light static exercise the heart rate and blood pressure increase much more than during dynamic exercise at the same oxygen uptake level. Heavy static exercise is characterized by a failure of the local blood flow to adjust to the oxygen demands of the exercising muscles.
  • What is the best cardio frequency?
    • Aerobic training 3 to 5 days per week will improve your cardiovascular fitness. Performing a high impact activity more than 5 days a week causes an increased risk of injury. If you'd like to exercise 5 to 6 times a week, pick 2 or 3 activities that use different muscles and movements.
  • What are the effects of static exercise?
    • Static exercise, under the form of isometrics, increases heart rate, arterial blood pressure, and sympathetic nerve activity [177]. In humans, during isometrics, retinal, ON, and subfoveal ChBFs remain largely unchanged (Figure 16.7) until the mean OPP is elevated by an average of 34–60% above baseline [178–182].
  • What heart BPM is steady state cardio?
    • 120-150 beats per minute You can use any mode of low intensity exercise to complete a cardiac output session such as jogging, biking, swimming, and skipping or circuits as long as the heart rate stays in the correct range (120-150 beats per minute).
  • What counts as steady state cardio?
    • Any activity that gets your heart rate up and that you can maintain for at least five minutes at a time—such as walking briskly, jogging, cycling, hiking, or dancing—can be a form of steady-state cardio. “It's cardio without a significant change in intensity,” says Wilking.
  • How can we recognize steady state during exercise?
    • During steady state training, exercise intensity stays within the same range for the duration of your workout. For example, when you are first starting a fitness program, working in the blue and green zones (between 60-79% MHR) for 20-30 minutes per move is a solid steady state workout.
  • How long to do steady state cardio?
    • If you are a beginner and looking to develop a steady state cardio routine, start with 15 minutes of steady cardio and shoot for a target heart rate of lower than 55 percent of your maximum heart rate. Gradually increase your steady state training to a 20 minute cardio routine, eventually going up to 30 to 90 minutes.
  • Why steady cardio is good
    • Steady-state cardio brings more benefits than weight loss. It's great for developing your aerobic fitness level and increasing your cardiovascular endurance.
  • What are some ideas for steady state cardio?
    • Some other forms of steady state cardio include the following, as long as you're doing them at a lower intensity:
      • Cycling.
      • Elliptical.
      • Stairmaster.
      • Fan Bike.
      • Dance class.
      • Rower.
      • Running.
  • What is the rule for steady state cardio?
    • Any activity that gets your heart rate up and that you can maintain for at least five minutes at a time—such as walking briskly, jogging, cycling, hiking, or dancing—can be a form of steady-state cardio. “It's cardio without a significant change in intensity,” says Wilking.
  • How many minutes of cardio should a woman do a day?
    • The Physical Activity Guidelines issued by the U.S. Department of Health and Human Services recommend at least 150 minutes per week of moderate-intensity physical activity—think of it as 30 minutes, five days a week—for all adults, even the elderly and disabled.
  • How many minutes of steady state cardio should I do a day?
    • If you are a beginner and looking to develop a steady state cardio routine, start with 15 minutes of steady cardio and shoot for a target heart rate of lower than 55 percent of your maximum heart rate. Gradually increase your steady state training to a 20 minute cardio routine, eventually going up to 30 to 90 minutes.
  • How much cardio should a woman do to lose belly fat?
    • To shed that stubborn belly fat, you should work your way up to 30 to 60 minutes of moderate-intensity activity four to five times a week. That sounds like a lot, and if you have a busy schedule, it may be difficult to find the time.
  • What is steady-state cardio
    • By F Loss — Steady-state cardio (SSC) is a cardiorespiratory-based exercise that is of low to moderate intensity that can be sustained for an extended period.