Aim for about 150 minutes of mostly low-intensity cardio each week to support cardiovascular health without impairing recovery. Prioritize lifting before strenuous conditioning, and schedule intense cardio and heavy leg workouts hours or days apart. Increase training volume gradually so fitness gains stay aligned with your body's ability to recover.
How much cardio do you need?1. Aim for 150 minutes weekly. Brisk walking, cycling, or easy cardio builds the health base.2. Keep most of it easy. Finish most sessions better not completely emptied.3. Lift before hard cardio. When both happen together prioritize your main goal.4. Separate hard sessions. Heavy legs and hard intervals need hours or days apart.5. Add cardio slowly. Start with two or three sessions earn more through recovery.
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