i run for 5 km 5 days a week.. im 5'5  and weigh 63 kgs.. is that enough cardio  ?
484264
It is more than enough. I hope ur also giving\nur body ample amount of rest.\nOr else you may become stressed out.\n\nCardio also involves giving rest to your body at \nregular intervals to enable growth and strength
504249
You can do all the weights you want, but if you don't have cardio, your new muscles will be covered by a layer of fat! So, yes, cardio is very much important. Even if you are thin, you still need to do cardio for your heart. Its recommended to do at least 30 minutes of cardio 3 times a week. Thats the bare minimum. Cardio will help you burn fat, and then lifting weights will help you tone up. And don't forget to eat healthy because if you're eating junk food all the time, exercise won't help too much.
1184029
CRANK IT UP!!  20 min a day is crap.  Step it up a bit, go atleast 45 min of non stop cardio work outs.  Just 3 days a week will get u in shape.
391273
well you have got to a good start because you are running however your not running long enough instead of running in a comfort zone of 4 minutes at a time you should start out with a steady pace mile per day key word steady pace if you run a mile and you have to stop you should continue to run a mile until you complete it and then move up to a mile& 1/2 and then 2 total miles a day start out slow and run a minimum of 3 days per week also do not eat any food late at night I'm not sure if you can swim but if you can swim in between the running days swim at least 22 laps lower your calorie intake make sure you use the carbs to your advantage do not I repeat do not overload change your eating habits stop eating fried foods if you eat chicken bake it eat rice without butter and pasta's after 6pm you should not be eating anything but fruit or mabey salad with fat free dressing oh yeah when baking your chicken use olive oil and light seasons and having muscle mass is good it should work to your advantage it sound like U need to strengthen your cardio
1174248
It sounds like you're pretty active.  As long as you eat more than just junk food, you should be fine.  Though I'm sure your fitness would improve if you cut down on it as much as you can.
106729
Try increasing your distance.  For fitness and weight loss, it would be good to run for about 30 minutes 3 - 4 times a week.  Don't do it suddenly--build up to that.  A good rule of thumb to not hurt yourself is to increase mileage by about 10% each week.
465974
Cardio at low and medium intensities can be done every day and you can mix in one or two high intensity sessions but if it is always high intensity then you should limit it to 4 or 5 times per week. \n\nAs for weight training, as long as you do not exercise a particular muscle group more than once a week then you should be ok training everyday but remember, you mind needs rest too. The rest period between workouts is where you get all your gains, as you probably know, you break down your muscle fibers in the gym then when you rest they repair and grow.\n\nAs always, you MUST listen to your body, when it feels over trained you must give it some rest to avoid injury. You will know if you are in an over trained state if your heartrate will not increase with exersice or if it drops inordinatly in BPMs druing training.
849492
Hey bud.  It all depends on what events in track you'll be running as well.  As of right now cardio will not hinder your lean physique.  However depending on your program it could be detrimental to your power.  If you're a sprinter you need to be focusing more on your anaerobic system.  The longer distances, the more cardio you'll need to be doing.  3 sessions for 35-40 minutes is fine for maintenance of your body composition right now.  But you may need to make your program a little more sport specific depending on what events you'll be competing in.
961413
You are pretty tall--look up the correct weight for your height and body type...work towards that slowly.\n\nDo cardio like running etc and cut back. It won't come easy or fast but it is doable.
195154
Yes 30 miles a week is decent. But, you should not run the same distance everyday. Do some short, faster runs along with some longer endurance runs. It takes a while to get into running shape, but it doesn't take long to lose it so be consistant.
952935
You should be OK, listen to your body you may want to cut it a little shorter than 18 miles.If you have been running you really should be OK\n\nPS you might want to ask this question in Diet and Fitness. Most of us runners seem to be there more often than sports.
1068372
So is the goal to increase your cardiovascular endurance, or to lose weight, or both? because the two do not necessarily go hand in hand. If you are truly after increasing your cardiovascular endurance, this is what you do:\n\nFor the first 6 weeks or so, do some form of cardio for 20 minutes, three times a week. Now, let's qualify that a little bit. Those 20 minutes do not include the warm up and cool down. While you're doing this activity, you want your heart rate to be at least 140 beats per minute (bpm), and that's the heart rate that you have to sustain for those 20 minutes. You don't want to crank it up to 190, because you won't last for 20 minutes, so use common sense, and estimate as best as possible the right intensity that you would be able to maintain for those 20 minutes.\n\nEach week, increase the length of time by NO MORE than 10%.\n\nThis will increase your stamina by just a bit, but the recommendation for stamina increase is 150 minutes in the Target Heart Rate Zone over the course of a week. You can divide that up however you choose: 30 minutes, 5 days a week, 50 minutes 3 days a week, etc.\n\nHere is how to calculate your target heart rate:\n\nsubtract your age from 220. This is your estimated maximum heart rate. So, for example, if you're 20, it would look like this: 220-20=200. Next, multiply your Max HR (heart rate) by 0.65 and 0.8 These are the values for 65% and 80% of your maximum heart rate. You want to stay between those 2 numbers when doing cardio.\n\nI hope this helps.\n\nGood luck!
1151552
Yes, running that much will probably net you about 1500 calories to 1800 calories difference per week.  Theoretically, you'd burn about 1 pound of fat every 2 weeks or so.\n\nYour cardiovascular system will also improve tremendously too as well as your metabolism.  I know when I add up do more miles my metabolism really gets going!  Also, next time you are out for a walk with your friends check out their labored breathing.  Chances are you'll be humming along thanks to your improved cardiovascular system.\n\nAlso, you should be developing some quality leg muscles. You'll have calves, hamstrings, and quads worthy of admiration.\n\nThe longer you run, the more fit you'll become.  Imagine being able to do 5 miles in one shot (if not more).  A good magazine for tips for runners is Runner's World (http://www.runnersworld.com).  If you get into competitive racing try out Running Times (http://www.runningtimes.com)\n\nCongrats and keep up the good work. The results will be more apparent the longer you do this.
847181
Hard work and discipline.  You need to eat right and exercise.  Talk to your family and friends if they really love you they will try to keep the junk food out of reach for you.  Go to the gym 5-6 days a week at least 3 days devoted solely to cardio workouts.
294624
work out 3 days a week keep your heart rate elevated for 20+ minutes. Eat a sensible diet and you should be fine.
1138632
yea, that sounds reasonable. \nthe body can compensate up to 1-2 lbs per week max...anymore and your body would be struggling\nbut 6 lbs in 1.5 months is great progress--think about it--its 1 lb a week average...\ngood job
517862
how often? If you're trying to drop 40+ pounds, you need to do cardio at least 5-6 days per week; walking doesn't typically constitute cardio, so pick up the pace. add strength training at least 3 days/week. if you're a newbie in the weight room, try doing a full-body circuit 3 or 4 times thru each of those days. if you want further clarification or any pointers, feel free to message me.