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Cardio 7 Days A Week – Efficient Approach For Healthy Body And Mind

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Cardiovascular or aerobic exercise is an integral part of our daily performance; we just don’t realize it. When you walk quickly to the store, because it closes soon, or missing the last bus and intense walking home, cycling to work every day, etc. Simply put, you can do cardio every day without even understanding it. However, the approach must be more coordinated and planned when weight loss and muscle gain are involved. What are the main things to know about cardio workouts? How often should you do cardio exercises to reap all the benefits but not cause harm to your body? Read on to have a clear picture of cardio and its influence.

Cardio 7 Days A Week

Aerobic or endurance exercises [1] are activities that increase the consumption of oxygen and increase your heart rate. Depending on the intensity, your heart rate increases, and the deep breath maximizes the oxygen in your blood. Therefore, you feel more energized and do not get tired quickly.

The aerobic or cardiovascular workout uses large muscle groups of the body repetitively and rhythmically, challenging your internal body organs. It improves the function and performance of the heart, lungs, and circulatory system:

  • The heart works more efficiently as it pumps oxygen-carrying blood,
  • The lungs become more effective in taking in oxygen,
  • The muscles are more equipped to use more oxygen.

Not every exercise can be regarded as cardio. To reach this level, you must raise your heart rate and breathing rate to the moderate or vigorous intensity level (at least 50 percent of the average rate) for a minimum of 10 minutes.

Activities for improving strength, such as resistance exercise, using weight machines, lifting weights, and core workouts, don’t belong to cardio because they do not raise the heart rate while exercising.

Should You Do Cardio 7 Days A Week?

There are no strict requirements about the frequency of cardio exercises during the week. The first thing that matters is your activity. When you take up cardio exercises, you start a physically active life, which is a way to a healthier body and mind.

Defining the activity days according to your working schedule and commodity is essential. Besides, it’s crucial to have a rest day to let your muscles repair after the trainings.

There may be a period when you want to do more, faster, and more often, without breaks. It can even become an addiction-like state. That’s where you need to stop and take time for rest.

Keeping the balance is a life-saving option. Same works for physical activities. If you always feel fresh after the training, no matter the intensity, you may keep doing it. However, if you feel the deterioration of your health, constant fatigue, and hatred towards exercising, – your body is crying out loud for peace and quit for some time.

Is It Safe To Do Cardio 7 Days A Week?

If you keep the workout well-balanced and sensible, it will not cause you any harm. It’s not possible, as long as not reasonable, to break the records every day. Alternate high-intensity and rest days, letting your body take some time out. If you take up running and can’t imagine a day without a refreshing run, make it slow and enjoyable, only 2-3 kilometers. While it may seem like an unnecessary indulgence and sign of weakness, your body will use this time to regain its strength, and as a result, you will improve your performance.

Which Type Of Cardio Should You Do?

When thinking about cardio, mainly running and cycling pop up in mind. However, the list is much longer and even categorized.

Broadly speaking, cardiovascular exercise can be divided into three categories -high-impact cardio, low-impact cardio, and no-impact cardio (it definitely sounds weird)

High-impact cardio

High-impact exercises require both of your feet off the ground at some point. It may also be called a weight-bearing exercise because you need to carry your weight with the help of limbed and work against the gravity force. This creates extra pressure on the whole body, and joints in particular. That’s why high-impact exercises can be chosen if there are no health-related restrictions. Examples are running, rope jumping, aerobic dance, and certain forms of advanced strength training.

Low-impact cardio

Unlike the high-impact type of exercise, this type is about one foot remaining on the floor at all times. It still has a weight-bearing function; however, the tense of the joints is lower. The types may be hiking, walking, or cycling.


No-impact cardio

When aerobic exercise is conducted in water, it is classified as no-impact because you don’t need to exercise against gravity force. Examples are swimming and water aerobics.

What Is The Ideal Intensity For Daily Cardio Workouts?

How many times a week should I do cardio, you think? The ideal intensity doesn’t exist; it’s a too slippery concept. You need to rely on your breathing and heart rate, how your muscles feel, and your overall state[2].

There are two primary features to help you define your level of intensity:

  • Your heart rate – is an objective sign of exercise intensity. The higher your heart rate is, the higher the exercise intensity.
  • Perceived exertion –  a subjective sign of how hard the physical activity feels. That is why you need to rely on your own feelings rather than your friends. What is an easy workout for you, maybe a challenging exercise for somebody else, and vice versa.

Perceived exertion and heart rate level may differ; you can use fitness trackers and smartwatches to track and measure your physical efforts.

Types of intensity:

1. Moderate activity:

  • You breathe quickly, but you’re not out of breath
  • Perspiration starts after 10 minutes of training.
  • You can maintain a conversation.

2. Vigorous activity – quite a challenge:

  • your breathing is quick and deep
  • Perspiration starts after a few minutes
  • You can’t talk.

3. Overexerting – too much pressure and no rest

  • you are short of breath
  • you can feel pain or ache
  • you are very slow compared to average performance.

Can You Do Too Much Cardio?

In order to understand what is too much, you can use your heartbeat. First of all, check your maximum heart rate; subtract your age from 220. Let’s suppose the age of a person is 40 y.o.

Maximum heart rate: 220-40=180

This is the average maximum number of heartbeats per minute during exercise.

Knowing your maximum heart rate, it’s possible to calculate the target heart rate zone – the level at which your heart is being exercised but not overworked.

The American Heart Association generally recommends a target heart rate of:

  • Moderate exercise intensity: 50% to about 70% of your maximum heart rate
  • Vigorous exercise intensity: 70% to about 85% of your maximum heart rate

If you just started your sporting life, you need to build the intensity gradually; that’s why to aim for the lower end of the zone. If you are experienced and healthy, you can reach vigorous activity, opting for the higher end of the zone.

The target heart rate zone can be defined using online calculators or just by following simple formulas. We won’t get into too much theory; let’s work with the example at once.

How to determine your target heart rate zone?

Use an online calculator to determine your desired target heart rate zone. Or, here’s a simple way to do the math yourself. If your goal is the vigorous range of 70% to 85%, and your age is 40 y.o. Let’s follow the steps:

  1. Subtract 40 from 220 to get 180 — this is your maximum heart rate.
  2. Check the resting heart rate, typically in the morning (60-80 beats) – 70
  3. Calculate your HRR (heart rate reserve) 180-70 = 110
  4. Multiply 110 by 0.7 (70%) = 77. Add your resting heart rate of 70 = 147.
  5. Multiply 110 by 0.85 (85%) = 93.5. Add your resting heart rate of 70 = 163.5

If your target heart rate zone for vigorous exercise, it is 147 to 163.5 beats per minute.

 What Happens If You Overdo Cardio?

Is it good to do cardio everyday? How often should you do cardio? While being heath-benefiting and refreshing, everyday vigorous training may be detrimental to the whole well-being and can negatively affect muscle growth. If your workout routine is overloaded and you neglect balanced nutrition to get enough energy, your body may use muscle tissue for fueling, thus reducing the muscles.

If you start losing muscle mass, your resting metabolism will slow down as well. Resting metabolism or basal metabolic rate is the number of calories you burn while resting to provide your basic functions.

So, let’s make a logic chain:

Your wear off every day with no rest and poor nutrition ➡️ your body uses muscles for energy ➡️ your metabolic rate slows down ➡️you burn fewer calories ➡️ you lose weight slowly ➡️ you start doing cardio more to see better results.

Look like a vicious cycle, accompanied by fatigue. However, the side effects go further: you may be skinny but have a high percentage of fatty tissue. You may have thin arms and legs, but the belly will be there to stay.

Instead of giving up on cardio, use a moderate approach each day and add some strength trainings. Thus, you’ll combine the best of two worlds.

How To Avoid Overtraining?

According to the Physical Activity Guidelines for Americans 2nd Edition [3], the average adult exercise must comprise 150-300 minutes a week, with moderate intensity. If your aim is a high-intensity workout, you may opt for at least 75 minutes per week.

If you feel tired and strengthless doing cardio every day, you must take time out; working out 7 days a week is too tiring, especially without prior experience.

Should You Do Cardio 7 Days A Week For Fat Loss?

If your goal is to lose weight, you need to burn calories and build muscle mass. Combining strength training and cardio is best to achieve the best results.

You should aim for at least five days of cardio per week for a total of at least 250 minutes (4 hours, 10 minutes) each week. You can do cardio everyday, however, with a balanced approach. Walking or brisk walking will fit perfectly the required time.

Should You Do Cardio 7 Days A Week For Muscle Building?

Can you do cardio everyday and still gain muscle? Muscle building is provided by strength training – it helps to build muscle tissue, thus, preventing the spread of fatty tissue. The better the muscle mass, the higher your metabolic rate is. Besides, muscles help your body burn more fat.

So, you build muscles, raise the metabolic rate ➡️ burn more calories➡️ lose weight.

This is a perfect way to increase your calorie expenditure and, thus, create a higher calorie deficit.

However, it’s essential to keep your eating habits under control; otherwise, your effort will go unnoticed.

Unlike aerobic exercises, you don’t need a strength workout every day. In terms of frequency, the CDC recommends to add strength training to your routine at least two days per week. It’s essential to work various muscle groups in your body, including the back, chest, abs, shoulders, and arms.

Cardio Before Or After Weights To Gain Muscle

The order of workouts will not make much difference, just a balanced alteration with enough time for recovery[4]. If you do cardio everyday without a recovery period, it is not beneficial for neuromuscular and aerobic improvements, not to mention doubtful health benefits. If you want to get stronger, separate your cardio and strength workouts by more than six hours from each other.

Some guidelines to consider:

  • When working out to build muscle mass faster, lifting heavier weights and doing 8 to 10 repetitions is better than choosing lighter weights with 15 to 20 reps. Lighter weight and more frequent repetitions will make it a cardio-like exercise, which will still be beneficial for a fitness level; however, the muscle-building effect will suffer.
  • Don’t perform the cardio exercises you don’t like. It will make you discouraged quite soon. Choose the ones you enjoy to make a physical routine a desired part of the day.
  • To start burning calories, start running/cycling/walking workouts. It’s okay to have a slow rhythm at the beginning. These exercises require time.
  • Suppose you had 90% of a sedentary lifestyle, your preferred exercise to start with is slow walks for about 60 minutes. Such type of daily cardio will help your body prepare for higher intensity and boosts your motivation.

The Right Type Of Cardio For Muscle Building

Although doing cardio every day isn’t intended as a muscle gain option, it can be of great benefit for those who want to become bigger [5]. Daily cardio can improve the cardiovascular system and, thus, the quality of your weight training workouts. It lets you eat more calories, so important for muscle gain while staying lean. Doing some cardio will prevent you from getting fat.

The right type of cardio is the one that is right for you. If you like cycling, do it; if you enjoy running or jogging – off you go. Do what is beneficial yet pleasant. Otherwise, you will hate it, and it will seem like a punishment rather than a good routine.

However, there’s one thing that is worth mentioning. If you have a stationary bike or a treadmill, it will help you exercise anytime while watching your favorite tv shows. Yet, going outside will enrich your body with oxygen, giving you a real workout.

 Should You Do Cardio 7 Days A Week To Stay Healthy?

Everyone wants to be healthy and fit; however, it can’t only be reached by daily aerobic exercise. It combines your physical activity, nutrition plan, and mental health. Don’t think that 30 minutes of cardio will do a magic trick, and you’ll forget about all the health issues. Cardio exercise can help you maintain good shape, keep your bones stronger, and keep your body toned as much as possible for your body and age.

Your fitness level depends on your calorie intake and calorie deficit, which is essential for weight loss.

Should You Do Cardio 7 Days A Week If You’re 60 And Over?

While aging, our body loses muscle tissue; it’s just a part of our nature. We can’t stop this process; however, we can prevent it or at least delay it. You need to stay active as much as possible. The misconception about older people staying at home and looking out of the window is a huge mistake of our society; It’s vital to keep going. If you can’t work with high intensity, go for moderate ones. Everything depends on your abilities and health conditions.

Adults aged 65 and older need:

  • At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
  • At least 2 days a week of activities to strengthen muscles and prevent their diminishing
  • Activities to improve balance such as standing on one foot, and planking.

If chronic conditions affect your ability to meet these recommendations, be as physically active as your abilities and needs allow.


Should you do cardio everyday for weight loss?

It’s not obligatory; however, it’s beneficial to dedicate some time during the day to physical activities. People who need to boost their fitness level and health should consider having at least 4-5 days of moderate activity and at least 1-2 hours of vigorous workouts. However, there’s an exception to every rule. If you just consider exercising every day, you should start slowly, listening to your body, and, preferably, after a visit to a doctor or a certified personal trainer (especially if you suffer from high blood pressure, chronic health conditions, diabetes, etc.).

How much cardio should I do a week?

Your activity schedule is very individual and should be made considering your measurements, health condition, age, and the reason to start exercising. If you are wondering if you should do cardio every day, make sure you have time for rest. It’s all about balance, a gold middle – when you overwork, it’s detrimental to your muscles, body, and well-being. When you are not involved in any type of activity, it’s not about a healthy lifestyle either.

Your body, health, and mind depend entirely on your behavior and everyday choices. You are the only person who is responsible and capable of changes. Pluck up your courage, start cardio workouts and see how it goes; enhance your quality of life instead of just planning to do it.


How many cardio days a week I should do? 🔥

According to the Physical Activity Guidelines for Americans 2nd Edition [4] cardio should be performed at least 150-300 minutes a week, with moderate intensity. If you are looking for a high-intensity workout, you may opt for at least 75 minutes per week. These may be starting numbers for those who just begin the way. However, everything should be adjusted to your home/job routine. You should feel energized but not drained and lifeless.

Should you do cardio every day?🔥

It may sound funny, but you can perform cardio without doing the sport itself. Some chores are highly-efficient in terms of burning calories: washing the windows and the car, vacuuming and mopping the floor, and dusting. Thus, you can really do cardio every day without being exhausted or hitting the gym for better results.

What cardio burns most fat?🔥

Although all the types of cardio are highly-effective for fat burn and weight loss, the leading position is held by running. Depending on the speed, it allows you to burn more calories than any other exercise. However, due to weather or other restrictions, you can temporarily use a stationary bike or a treadmill machine.


  1. What Is Cardiovascular Exercise?
  2. Exercise intensity: How to measure it
  3. Physical Activity Guidelines for Americans
  4. 5 Cardio Exercises That Build Muscle

  5. How To Approach Cardio While Building Muscle

Annette Nelson

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