The Minimum Cardio Needed For A Healthy Heart & Lungs
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- เผยแพร่เมื่อ 7 เม.ย. 2021
- In this QUAH Sal, Adam, & Justin answer the question “How much cardio is enough for a healthy heart, lungs, etc.?"
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“The Minimum Cardio Needed For A Healthy Heart & Lungs"
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The best form of cardio is the one that you can do consistently.
So no cardio
Fappin
sex
How do you figure that out?
@@kinglouy13th71 what’s better…Walking everyday, or running once a month?
For me, my goal was always muscle gain so I was scared from cardio because “its killing your gains bro”. But true is that cardio is not only way how lose fat. Our bodies need cardio because it is way how prevent high blood pressure, high LDL cholesterol levels and also being short of breath after going upstairs isnt cool too. So now for me, cardio is essential part of my workout routine.
Weights are more than enough. Most people who only focus on muscle and size will be more out of shape because they're likely carrying too much weight/ muscle... but for those who lifting weights is not about that; then it's more than enough.
Just resistance and movement is enough.. but if cardio helps some people Compartmentalize that's good too.
@@adamburling9551 the stats show endurance athletes live far longer than strength athletes that have much more muscle.
You can train 6 days a week resistance training but that won’t be enough to effortlessly climb 10 stories worth of stairs or in the case of someone who’s really fit 40 stories of stairs no problem. Having Both strength and this fitness are ideal. Fitness is even more important as humans are made for endurance more so than strength and big muscles
@@adamburling9551The heart muscle is greater and takes higher priority over the bicep muscle.
@@knockingseeker @snehalkrishnan618 I couldn't agree more.
@@knockingseeker Endurance ahtletes don't live longer unless you compare them with bodybuilders on steroids. Tons of endurance athletes push themself too much and get heart issues because of it. Too much cardio is bad, just like too much muscle is bad (steroids). Pro athletes that does tons of cardio don't live longer than the average human at all. Many end up with heart problems, pacemakers etc. You can easily get cardio in while doing weighttraining if thats your goal, by simply lowering rest time between sets or switch between muscle groups like chest/back with no to little rest in between. Blasting your heart with intense cardio for prolonged peroids of time every day is not healthy. Low impact cardio + lifting weights is preffered for optimal health.
Walking up hills is great cardio
Or stairs
Loaded carries or farmer handles for me!
I do stairs. 7 times 8 levels (896 steps) twice a week, slowly increasing the number of levels I run. Works like a charm, I am 52.
Cardio is non negotiable! Resistance training is non negotiable!
So true about running being a skill. I ran track in college and in my freshmen year I learned the amount of focus/expertise you need to have to ensure good form. It wasn’t until I fixed my form and did some corrective exercise that my body responded exponentially better to running. I’ve seen so many ppl with bad running form in long distance runs or short sprints...either one w/ bad form will hurt or injure you in the end
I was a sprinter in high school, I tried sprinting last week at 31 and legs and feet were all over the place, and I felt like I was gonna eat it, never thought it was a skill till now.
@ 32 and have done this last month but I was doing hill runs I can confirm of this as well. I'm glad I stopped ahead....knowing I have to redevelop this skill.
I'm 16 and learned this
I'm really enjoying playing sports with my classmates lately. We get our cardio in, as well as have fun. Except when we play basketball: none of us can dribble to save our lives.
I’m glad this question was asked, I have A fib, so I want to do enough cardio for my heart health, but not to much to interfere with my resistance workouts, thank you for answering this.
I feel cardio is definitely needed for heart health besides jus heavy weight training I use to be anti cardio for last 25yrars only weights but since covid I incorporate it for 30min on treadmill walking on an incline 5 6 days a week along with weight training 6 days a week
That is excellent! I don’t believe only one is good, both are good together.
@@habbaticchio2468 Any Is just fine because any and all exercise is a form of cardio. The heart doesn't know the difference
I heard doing weights without cardio is too much stress on the heart. Have you guys heard this?
How this Channel hasn't blown up yet is beyond me. Just spitting out facts & knowledge.
Because they say the same thing over and over....
WHO reccomends 150-300minutes of moderate cardio(50-70% of max HR),which for most adults means basicly walking or 75-150minutes vigorious intensity cardio a week Side note they also reccomend to ad atleast 2 strenght sessions a week
They also recon vaccines are safe fuck the who
You’re guys are so awesome, thank you!
“Walking is good, fighting is better f**king is best”
-Tormund Giantsbane
Agree 100% walking is one of the best form of cardio ( especially walking at a moderate/fast pace). Walking has a low impact on joints, almost no recovery needed and can be done for a long period of time.
Wrong walking does not get your heart rate up enough for it to be even considered cardio. Even walking out of brisk pace
@@josephdorino8250no. im talking about walking at 6/7 km/h with consisent pace, your hearthrate will go up for sure.
@@josephdorino8250 The issue with "cardio" is when it gets a bit out of hand. If you run for over an hour 7x a week it can lead to inflammation of the heart vessels(or any arteries of the body). That's why marathon runners, or people who just love running or biking long distances have basically same or even higher chances to die from stiff arteries/heartdisease compared to couch potatoes. Cardio is crucial and has massive benefits compared to ppl who don't move, yet overdoing it as it seems quite "trendy" now isn't that optimal. Ppl run, do hit, hit saunas, extreme cold exposure, heavy intense gym. It gets too much very easily.
No it's not lol
you need to get your heart rate at maximum of 80% of your max heart rate for it to count as cardio. Walking will only get it to maybe 20-30 percent depending on how bad of shape the person is in
@@josephdorino8250What if you walk uphill at a fast pace? That will surely get your heart rate up and burn fat.
Zone 2 training is good for improving mitochondrial function, which enables the effective use of stored fat. True, you can not outrun the fork.
It doesn't even have to be Zone 2. Just walking alot will tend to do that. It's just Zone 2 type activities tend to be more time efficient.
That's why I'm very much in favor of better urbanism, having more walking in our built environment. It would do alot to make fitness more accesible to everyone.
More great insight from this channel, props guys.
The last point you made about running is on point. It takes years of working on biomechanics to run efficiently and most importantly injury free. I’ve had to completely overhaul my stride multiple times because of IT band and hamstring injuries. 20 years later it’s effortless, and much slower lol.
Cardio is more important than resistance training for heart health...
In resistance you workout and rest and your heart rate goes up fast and comes down fast... This is not great for the elasticity of heart valves...
Cardio is important for heart health. Secondly walking is not going to lower blood pressure if you have high blood pressure.You need to incorporate both cardio and resistance training.
My main cardio options:
1. walking the dog
2. bicycling
3. recumbent stationary bike
4. rowing machine
5. VR Beat Saber game
6. VR exercise games like BoxVR
Oculus and VR super underrated as cardio
Well explained under 2 mins, great work gentleman 💯
I would love to know Sal's preferred amount/type of cardio done and how often/week...
Thank you always for the knowledge and perspective!!! Going to work on making physical activity a skill and not a chore
Hey cutie pie, will you marry me?
@@snehalkrishnan618 Bruh😂
For this kind of info look what doctor Peter attia recomends. Starts with 3 /30 minutes zone 2 . Until reach 3 days 45-60minutes zone 2 . Thats aerobic base and is crucial to increase aerobic capacity and is not verte stresfull on the joints. Run/station bike/jump rope
I abandoned all my cardio programs, however when I began doing lighter cardio programs that's when I kept it up. So find one program you'll do every other day for 30 mins or so that's not so hard you'll give up.
That applies to walking too. It’s a lot less forces, on your body than running, but still should be treated like a skill imo
I think that it would be best to combine cardio with strength training; i run about 16 miles per week plus do a 45 minute HIIT session and do 5 to 6 hours of weight training. And yes, cardio in addition to a good diet will help you with weigh control. There are plenty of studies that show that.
If you walk the mall shopping and you're burnt out then you need cardio
I've been doing balanced resistance/cardio training since I was 15 (I'm 72). Boxing under a world class coach in my teen years, Physical Education degree, competitive sprinting for years and sprint training ever since. In 2023 I decided to do more resistance, less cardio so I cut my sprint training (I've used inline skates for the last 25 years) to once weekly for about 6 months. This seemed to work well until I got my annual cholesterol blood test - cholesterol ratio of 3.97 - totally surprised - the absolute worst numbers since I've been keeping track - since 1990. I immediately went back to about 10 days a month of sprint training (along with resistance) and my numbers returned to the "gold standard for heart health (between 2.4 - 2.8 cholesterol ratio). My conclusion - no way around it - you gotta do some serious cardio man! Don't kid yourself.
Walking is great YES. But if you’re between 20-30 (peak years) do yourself a favour and run , turn up the intensity while you can. Don’t just walk
Not everybody has good running form. Most people quickly lose the skill as young adults.
Pain mgmt physician here- i would recommend high intensity elliptical or swimming, NOT running. Otherwise your hips, knees and ankles will wear out by 55. Can still get high intensity without high impact exercises like running.
@@devinantonovich1That's not what the current research shows buddy. Running doesn't cause cartilage damage. It's a myth.
@@bumpygumpsonthe studies are very mixed. But I deal with these patients everyday man. You do whatever you want. I have a medical degree and two board certifications, and I treat pain patients all day every day. My best advice is stick to low impact cardio. Your body will last longer. Chondrocytes and cartilage are very poorly vascularized and get oxygen entirely from diffusion. They heal very poorly and respond poorly to inflammation. Trust me dude, you dont want to pound your cartilage with running especially of you are at all overweight.
@@devinantonovich1i can’t imagine why anyone would functionally choose running over something like an elliptical or bicycle from a wear and tear perspective. the stimulus to fatigue or in this case the stimulus to risk ratio when comparing the different cardio modalities would probably rank running at the bottom. this almost seems like common sense to me. I am not insulting your medical experience by saying that of course.
i do have a question for you if you don’t mind. i actually really been enjoying the stepper/stepmill. Do you think im safe to be using the stepper on a low speed or is that going to be as bad as running ? i’ve read a few pieces that claim stepper is actually “low impact” while they also considered running to be high impact inversely
LOVE this video for the clarification.... always thought the MP bros were anti-cardio until watching this lolol......
🌟Hill Sprints🌟
Great video thanks 👍
Consistent cardio brings incredible results.
Zombie land taught me Cardio is #1.
And in post apocalyptic collapse, that will definitely be useful.
I'm a sixty eight year-old man who mentors a twenty two year old young man who is a hard-core bodybuilder. I do a lot of zone 2 hiking in local state parks six days per week, lift weights three days per week, etc. When the twenty two year-old bodybuilder and I hike together, he is incredibly out of shape (huffing and puffing like crazy) when walking up hills, etc. since he does NO CARDIO exercise. Unfortunately, I see a bleak future for him because of this.
Stair climber 160-175 bpm avg bpm everyday for an hour keeps my high strung inner jerk sedated. Plus hiking hills for 2 hours. Low impact on everything but your quads and butt, feels amazing and eventually you can run a steep hill without getting winded.
Do you have a job or is this all you do everyday?
What about for improving capillary density? Surely 20-30 min can’t be enough.
I just don’t feel right if I don’t do at least 20 minutes of cardio after my workout. Anything can happen in life and when shit hit the fan, I’ll be ready to run 10 miles if I had to. I know that’s a super slim scenario but you never know. You can never be too prepared. And don’t start on street fights. Yeah it’s about hands but in an even matchup, whoever has the most stamina will usually win
Like these guys podcast. They definitely know their stuff. However you know they just don’t like to do cardio themselves.
I'd argue tho, if strength size & results are what matter to you, cardio can only improve that goal because with a bit of cardio, especially long distance, you will see yourself being able to lift for longer times.
Ropeflow is great cardio and uses many different locomotor patterns.
I don’t get the argument around 4:00. I mean, running isn’t something people are capable of anymore, but go put 200lbs on your back and squat with it? Let’s get real, nowadays people aren’t capable of much other than sitting, but humans on the whole sure as hell are designed to run and be lean much more than they’re designed to lift and be big.
Noooo you totally missed the point. We advocate for PRACTICING squatting just like we do with running. The difference is that people tend to perceive running as a simple exercise and often start running to fatigue whereas people are more cautious with resistance training.
@@saldistefanomaps well, I’m pretty sure most people perceive most exercises to be something they’re capable of and then do it until failure.... Of course, you even have well known weight lifters tearing their pecs during workouts.
People really underestimate the power of simply walking. 25K steps a day, easy to too, wake up before work and do it after with a slight diet change and lost 2 stone in 8 weeks or so. I know that weight loss is fast but before that I ate like crap so the weight loss was good
Treat it like a skill don't treat it like a workout 👍🏼
Exactly.
I like what body building Seth Rogan said tho 2:39
I jog (not on a treadmill, actually jog) 3 times a week for 30 min. No more than that. That's PLENTY for me
1 mile at 6 mph on treadmill no incline; try additional 1-2 miles 9.0 incline and 3.5 mph. If u count calories u eat with the above, you can lose fat. The strength training is good to add if u have time, but if you are over the desired weight, it is difficult to burn enough calories lifting weights in the gym an hour a day! If you have many hours to burn at the gym daily, ignore my advice.
At the beginning of 2020 I started 100% carnivore lifestyle. I rapidly lost 50 pounds and then we started to go on lockdown over Covid. At that time I was going to go to the gym but because the gyms were closed I decided to buy an oculus quest and started to play some of the fitness games instead. I had so much fun doing it and at the same time I experienced incredible benefits in my cardiovascular fitness levels. Six months later the gyms opened up and I had more energy than I have ever had in my entire life. I continue to do cardio with the Oculus and then begin resistance training. I had gone from 210 pounds down to 156 pounds at this point when I began resistance training. Move forward one year later and I gained 25 pounds in muscle and maintain the body fat percentage under 10%. I continue the carnivore diet continue the cardio using Oculus and have continued to up my game at the gym. As a result at age 52 I’m in better health than I have ever been in my entire life.
how's your cholesterol?
Cardio #1
I tracked my heart rate during my weight training session and much to my suprise it turns out to an intense cardio session too. More so than I can accomplish on a treadmill. It is as follows 16 min anaerobic, 30 min aerobic, 15 min fat burning, 1 min warm up. Is it a good thing that I take care of the cardio training during weight training or am I killing my gains? Any opinion will be appreciated😊
Brisk walk is golden
18 hiit mins x 3 per week for me
My favorite cardio is rollerblading really fast
y'all just said a whole load of nothing because you don't KNOW the answer to the question
Thanks this is a great answer, I have asthma and this helps
Wh0 recommend 150 minutes medium intensity exercise or 75 minutes high intensity exercise for cardio 21mins of jump rope running or biking every day is 150mins of medium intensity. Do it faster 10mins a day to get the 75mins og high intensity cardio or do both
Jumping rope isn't medium intensity. For the vast majority of people, it's more like "vigorous", which is 60-85 percent maximum heart rate. Vigorous activities need to be paced and have adequate time for recovery, especially in older people. They should also involve warming up.
Activities like riding a bicycle, walking fast, or slow jogging are medium intensity for most people.
These dudes really don't know the benefits of swimming for your heart, lungs and endurance.
Thanks for indonesia subtitle sirr✌
I wana get elite athlete endurance but ima loose alot of muscle I'm scared ill drop down to about 200 I'm tryna stay in between 215-220
Everyone should run a mile a day
Everyone should run over walking. However, you build up your stamina first. Dont go run 5 miles the first day. Start off with small sprints. Then move onto laps. Then onto a mile. Then 2 etc. You are actually considered unhealthy if you cant run 2 miles. You dont have to run that everyday, but a two mile run once a week wont hurt you. It also depends on what you're trying to do. If you want to lose weight, run more often. If you want to keep a certain weight, run less and stick to simple cardios.
Horseshit. Nobody needs to run.
Running is great , but not necessary for average people's goals . Also running can cause many injuries for new people. That's why they recommend walking as anyone can do that without injuries. They are not bashing cardio but saying that it is not necessary for average people's physique and health goals as people are already stressed from working
Hey I need some advice. I’ve been playing basketball all my life and I’m already a pretty athletic individual. My problem is I can never use my athleticism for long because my cardiovascular endurance is so bad. Even if I try to use my speed a few times I will be completely gassed. I have played games where i was on the verge of throwing up multiple times because of trying to push past the pain but my heart and lungs jusr don’t seem to get any stronger or better. It’s honestly embarrassing, no one who has been playing sports as long as I have has this problem. Is there any method/way or something I can do to get me in shape. Any regimen you guys could recommend that got you to the top of your game. I need it badly
@@mahri9022do suicide sprints daily. Do 10 meters first week then increase by 5 meters each week
Could you please tell me the answer?
Treat it as a skill not a workout.📝📝
Ever see a Kalahari Bushman? That’s what a default human eating a completely natural diet should look like
Jogging a mile is roughly 100 calories , therefore if you run a mile 4-5 times a week it’s easy to compensate for
I dont bother with the minimum ish. If you really want to achieve your goals, that mindset aint gonna help.
you guys didn't answer the question. How much to keep healthy???
Kettlebell training
running is a skill, not a workout ❤
Large meta analyses have shown that there is no net health effects from more than about 2500 calories expended per week at a moderate pace with some 15-60 second periods of higher intensity. In fact, health hazards tend to start to drop (improve) very fast up to about 1500 calories burned in exercise, plateau out to about 2500, and then get worse, and by 5000-6000 calories expended in exercise per week all of the health benefits have been negated. It is a very symmetrical graph. Even elite runners started to have negative health factors and illness when their average workload exceeded 40 miles per week.
If you train with weights at decent intensity for 3 hours a week and move around between sets you reach that 1500 level which has been shown to provide about 85% of maximum health benefits, and if you weight train for 5 hours a week you probably reach the peak benefit and additional work can actually start to reduce health markers and increase health hazard ratios.
The only reason to do more cardio after that is for performance, not health.
Hi, thank you for the information. Can I get a link to these meta analyses?
For the algorithm
WALKING 5 miles a day at a steady pace
I actually think that golf is seriously overlooked as a form of low impact cardio. It's a long walk, over hills with athletic movement added in (the actual golf swing) to exercise the rest of your body. PLUS you're carrying or pushing the golf bag the whole time.
Lmao
Probably burn more calories having a wank
True, 3 hours of walking is pretty good for you. I played every morning last summer and lost decent weight.
The problem is that golf isn’t accessible to most people
If you walk the course sure
01:21 30 minutes a day for overall health!! The reason I don't follow these bro science guys, 30x7 is too much, just do it once or twice every 6 days.
What are you guys talking about? Slow cardio is amazing for fat loss. I do high intensity resistance training + slow cardio and whenever I do slow cardio I get shredded. I really don't get this tattooed guy's advice that if your goal is to lose fat, cardio is not the way to do it. Yes it is.
Why would you want to cut down on cardio when we evolved to run over long diet on the grassy savannah? Lol walk more not less. The benefits of cardio speak for themselves
Did I miss the answer? How long was minimum for healthy heart and lungs?
20-30 min per day.
Is naruto running good form
This information is wrong. You get significant mitochondrial improvement and longevity improvements with zone 2 cardio if done 180+ minutes a week
Ever since he recommended turk I have avoided him lol
Saying you don't need much cardio, but then casually suggesting 7 hours of running per week is ridiculous. 7 hours/week is literally the suggested volume for some marathon training programs.
Greg doucette disagree !! 150 min cardio week min
You can do all them pushups to pump up your chest..
But if you can't jog 2 miles straight without stopping, your not in shape
No b.s.my 74 year old dad can do that no problem...guys who just come in & do a few bench press reps or squats in the gym & leave are the same ones who are panting In heavy sweat after only going 4 minutes in bed with they wife whereas a guy who lifts & runs will smash for an hour & want more 10 minutes later.
I could be absolutely wrong when I say this but why do I hear about body builders having heart attacks? They do a great amount of resistance training. I feel like cardio might be a necessity no? Or is their diet just really bad??
All pro body builders do an insane amount of PEDs.
A lot of that is diuretics, on top of hardcore stimulant usage, plus steroids, and fucking with your blood sugar through high dose HGH and insulin.
Cardio is extremely necessary. I side eye fitness folks that treat weight training like it's the end all be all.
Ok.... this is why i'm not subscribed to you guys.
I've watched a lot of your videos, and learned quite a bit and you have some good message to give to people out there.
BUT this one is terrible. Resistance training DOES NOT train the heart nearly as much as cardio.
And one thing you didn't mention is this : Costal cartilage between your ribs and breastbone gives your rib cage more flexibility and the ability to expand when you breathe. This cartilage will stiffen up as you get older if you don't do proper cardio. And Walking and resistance training isn't going to do shit for that.
So NO walking isn't "the best form of cardio", and resistance training doesn't train the heart. I don't know what "studies" you guys have been reading. Unless it's VERY resent and actually proven, it sounds like utter bullshit.
Exactly. "walking is the best form of cardio" is a moronic statement.
Unfortunately they were in the business in helping people look their best and resistance training and walking will have you looking more aesthetic. I agree with you on that’s not good enough for the most important muscle in your body our heart. They preach sustainability and if some one is paying you for results than sustainability is key but society needs to reevaluate our need to feel comfortable for as long as possible. Comfort is generally bad for our health and unbelievably being uncomfortable like running, fasting and lifting heavy seems to be optimal for health. If we go off of pure studies there’s studies proving all that and studies proving that running is actually good for your joints.
You're wrong. Any form of aerobic exercise that can get your heart rate up is good cardio. They're right. Walking yields better results because it's something most people can do without the risk of injury. Running for a layman person is not easy without proper technique. If someone walks t a drastic incline for 30 minutes they will get a great cardio session in. There's numerous studies on this.
My cardiologist told me same thing as you… I think I’ll believe him and not this video
Doesn't matter how big your muscles are or how much can you lift, if you can't run 6 miles under one hour you are not fit.
Caloric deficit equals fat loss don’t listen to these guys they just lift heavy. They look down on cardio.
These guys don't know what they're talking about cardio gows beyond stamina you shoulf balance resistance with cardio if you wanna live longer...
Cycling too ,you get to burn around 1000 calories in 1 hour
.
͏
@@EmpoDaddy99
Show me the way
@@TJ_Gonser ͏
@@EmpoDaddy99 plz 😪
@@TJ_Gonser ͏
very meh info.
The easiest thing to do in exercise is sit & lift...
Hardest thing to do? Cardio. I always like to point out this example
In MMA there are the guys who come in & have chest day 4 days a week like Conor McGregor. Then there's the bad *sses who aren't soft and are tough enough to actually break a sweat & keep going- like the Diaz brothers with Nick & Nate Diaz who are infamous triathlon runners...bruh, you can't really say your fit if you can't jog 2 miles without stopping. Sh*t my dad can do that and he's 74
Hard to trust him he doesn’t even wear a heart rate monitor watch
Nah, just want to be healthy
Yeah weight is so good for your heart, as we can see from all the heart attack bodybuilders. Very good for you by itself for sure
They didn't have heart attacks because of lifting, they had heart attacks because of PED usage.
That’s due to PEDs not lifting
Thats because of PEDs or dirty bulking not lifting
They do roids homie
😂 it’s steroid abuse that causes heart failure…
I think jogging is vital to improving your sex game.. your ability to lift for longer increments when your doing strength training or even resistance work... You also get that runners high in some form every time.. and yea makes your stamina better which in turn makes anything you do, better, especially if it's something that you do for long periods of time. Personally I think people who exercise but skip cardio, are p*ssies
Spot on! The fitness industry is to blame for warping the publics beliefs on cardio. They make as if cardio is the devil but they forget that the heart muscle is greater than the bicep muscle.
I noticed that too. Ever since I began incorporating 200 minutes of Airbike activity weekly at a level of at least 70% of my max heart rate I have way better stamina in bed. The erection quality is much better and also much longer lasting. I also lost a bunch of fat that must have helped as well. Have been doing weight training before without cardio and after incorporating the 200 minutes of cardio weekly my sex game got way better. 34 years old by the way.
i do one hour of hard cardio every single day the cardio haters need to STAP IT ! get of the roids!
These guys are dangerous. Total Bs