\u201cCardiovascular fitness<\/a> is one of the strongest predictors of long-term health,\u201d explains Luke Worthington<\/a>, a strength and conditioning coach and sports scientist who specialises in training actors for film roles. \u201cBut it doesn\u2019t have to be complicated or time-consuming. The key is consistency. The best form of cardio is one you\u2019ll actually do, so find an activity \u2013 or activities \u2013 you enjoy, do it regularly, and find ways to challenge yourself just enough to keep progressing.\u201d<\/p>\n New FeatureIn ShortQuick Stories. Same trusted journalism.<\/p>\n Everyone should do two and a half hours a week of cardio<\/p>\n The NHS recommends we aim for 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise per week. <\/p>\n That could be split into roughly 30 minutes a day, five days a week (moderate), or 25 minutes a day, three days a week (vigorous), points out Dr Christopher Broyd, consultant cardiologist<\/a> at Nuffield Health Brighton Hospital. \u201cPeople often ask how hard they should work when exercising,\u201d he says. The simplest way to differentiate between the two effort levels is using the talk test. \u201cIf you can talk but not sing, you\u2019re in the moderate range; if you can only say a few words, you\u2019re working vigorously,\u201d Broyd explains. \u201cAlternatively, use the \u2018rate of perceived exertion\u2019 where zero feels like sitting on the sofa and 10 feels like a flat-out sprint. Moderate exercise should feel like a five-six and vigorous seven-eight.\u201d<\/p>\n Men may need to do twice as much as women<\/p>\n Activity guidelines are just that, a suggestion for the general population \u2013 the ideal amount of cardio varies from individual to individual. New research<\/a> published in the journal Natural Cardiovascular Research found men may need to exercise more than women to reap the same heart health benefits. In a large-scale analysis of data from over 80,000 middle-aged adults, researchers found that women who did 150 minutes of moderate to vigorous exercise per week had a 22 per cent lower risk of being diagnosed with heart disease<\/a>, while this was associated with a 17 per cent lower risk for men. Meanwhile, to achieve a 30 per cent cut in risk of heart disease, women needed to do 250 minutes of exercise each week \u2013 half the amount men needed to engage in, which was equivalent to almost nine hours (or 530 minutes).<\/p>\n If you want to lose weight, aim for 30 minutes or more a day <\/p>\n Ultimately, how much exercise is enough for you depends on your goals. \u201cFor fat loss or improved fitness, you may need more frequent or intense sessions, with interval or HIIT training<\/a> added occasionally for variety and efficiency,\u201d says Broyd. \u201cYou\u2019ll know you\u2019re progressing when your stamina improves, your resting heart rate drops, and recovery between workouts feels easier.\u201d<\/p>\n A 2024 review by Imperial College London scientists found aerobic training such as running or cycling did help overweight and obese adults lose weight \u2013 but concluded you need to do more than 30 minutes, five times a week, for significant results.<\/p>\n How to test your cardio fitness<\/p>\n The best indicator of whether you\u2019re doing enough cardio is how well you recover from it, explains Worthington. \u201cIf your resting heart rate, sleep quality<\/a>, and energy levels remain stable, you\u2019re probably doing enough,\u201d he says. \u201cHeart rate recovery, meaning how quickly your pulse returns to normal after exercise, is one of the most reliable measures of cardiovascular fitness and overall health.\u201d <\/p>\n Broyd agrees, adding: \u201cThe underlying principle is the same for everyone: the faster your heart rate returns to normal after exertion, the fitter your cardiovascular system is.\u201d To calculate your heart rate recovery score, he advises exercising steadily for three to five minutes (go for a brisk walk, a jog or do step-ups). Measure your peak heart rate immediately after stopping. Rest completely for exactly one minute and measure your heart rate again. Subtract the second number from the first. You can do this the old-fashioned way by measuring your pulse with your fingers, though using a heart rate monitor will likely be more accurate.<\/p>\n To keep track of progress, he recommends performing this test every few weeks. \u201cA rising heart rate recovery score means your cardio fitness is improving, but consistency is key so ensure you\u2019re performing it at the same time of day and avoid altogether if you\u2019re stressed or sick.\u201d<\/p>\n![\"Cheerful](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/11\/SEI_273008666.jpg\")
Women needed to do 250 minutes of exercise for a 30 per cent cut in risk of heart disease (Photo: Jose Carlos Cerdeno Martinez\/Getty)<\/p>\n
![\"Fit](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/11\/SEI_273008758.jpg\")
Skipping alone can make a good HIIT workout (Photo: Westend61\/Getty)<\/p>\n