Smarten Up Cardio

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How much cardio do I really need?
It depends on your goals, says Glenn Gaesser, Ph.D., an exercise physiologist at the University of Virginia in Charlottesville. For weight loss, at least 200 minutes of moderate-intensity cardio a week may be optimal, he says. In one recent study published in the Journal of the American Medical Association, obese women on calorie-controlled diets who exercised at least 200 minutes each week lost nearly 14 percent of their total body weight, while those who accumulated fewer than 150 minutes of exercise reduced their weight by less than 5 percent. "When it comes to shedding weight, total calories expended is most important, and this is a product of duration and intensity," Gaesser adds. "Since longer duration can usually be tolerated better than higher intensity, duration should be emphasized."

To boost cardiovascular fitness, on the other hand, you'll need to elevate your heart rate, working at higher intensities and, therefore, taking more time off between difficult workouts; 25-45 minutes of moderate- to high-intensity cardio four to five times a week should do the trick.