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How to "Dose" Your Cardio

How to "Dose" Your Cardio

Not all cardio workouts come in perfect 30-minute chunks of time. Sure, a long workout at the gym is great for focus and creating peace of mind, but fitting that in every day can be difficult.

That is why it is good to know that different "doses" of aerobic activity are beneficial. A five-minute stair climb and a brisk walk around the block both count as exercise even though you are not at a gym sweating continuously for a half hour. I have a friend who jumps on her elliptical when she is cold and works out out until she is warm. The she gets off the machine, goes about her day, and repeats her mini workout next time she feels chilly.

While five increments of exercise might not improve your endurance for running a marathon, I think every stair climb will help you run hills. Regardless, you are working your heart and lungs, which is a good thing. Besides short bursts of exercise are beneficial. For all you desk-bound readers, I encourage you to get up and move throughout your day, especially on the days you cannot make it to the gym. Everyday activities do add up and the most important thing is that you're staying physically active.

Did you workout today? If not did you go for a walk or take the stairs instead of the elevator? Tell me in the comment section how you stay physically active throughout your day.


Join The Conversation
mtiger mtiger 8 years
I have to say that I'm not too active during the day, as I have a desk job. I have to do my 30-40 minutes of cardio first thing in the morning, or it just doesn't happen.
Jess8902 Jess8902 8 years
By the way I love the new outfit, Fit.:) That hoodie is so cute.
Jess8902 Jess8902 8 years
I jump on the treadmill and walk to warm up too. I get cold pretty easily so I get on maybe 4 or 5 times a day. I read on Shape's website that 300 minutes of cardio a week and 1600 cal. a day can help lose 10lbs in a month. It's going pretty well so far. Breaking it up is alot more enjoyable than going an hour straight sometimes.. and sometimes I like to go for an hour but with 2 little kids it's not always feasible.
kneenuh87 kneenuh87 8 years
Every day I walk 3 flighs down stairs and cross the street to the train station which is 2 flights up stairs and another 2 flights when I get off the train. I walk the 3 blocks to work from there, and I work at a gym and I am on my feet all day long. We have 2 floors and the bathroom is upstairs so I go up the stairs several times a day for that alone, but I also have to walk up a few extra times. I work with a trainer 2 or 3 times a week and I do cardio the rest of the days, with the exception of Sundays...those are my workout free days.
heartbreakerx62x heartbreakerx62x 8 years
I work out at the gym maybe every other day, but I def try to take the stairs, park in the furthest parking spot away from class, and I walk a lot during the day. I figure every little bit helps!
annam89 annam89 8 years
i never work out i know it's bad but i try to walk home instead of taking the bus to school :)
Renees3 Renees3 8 years
I did 20 min on the elliptical during my lunch today and plan on going for a walk this afternoon. I like breaking it up, seems more manageable.
jasmint jasmint 8 years
Every day at work I try and take the stairs rather than the elevator, and my job has me going between the first and second floor several times throughout the day. Also, at lunch I usually walk anywhere from 5-15 minutes each way to my lunch destination. Mornings are hit or miss -- I try to get exercise in, but sometimes I'd just rather sleep. When I do, I can fit in 20-45 minutes, depending on what time it is.. Weekends are when I try to make up for it. I try to go for a long walk/jog at least one morning for anywhere from 1-2 hours :)
Spectra Spectra 8 years
I work out every day, but I also add in short mini workouts throughout my day to keep me energized. At lunch, I'll go down to the gym at work and do a quick 20 minutes on the stationary bike or the treadmill. I usually get warm and energized without breaking TOO much of a sweat. And I also take my dog for a brisk walk every day, more for her benefit than mine.
1cigarrette 1cigarrette 8 years
I try to do 30 minutes cardio and 30 minutes weights at the gym every morning (i normally get to do this anywhere between 4 to 6 times a week) and at work I park at the far parking lot which makes for a 7-10 minute fast walk in the morning, at lunch time, when i get back from lunch and when i get out. I also try to take the stairs for any 1 or 2 floor away event and at school I do a fast walk for like 5 minutes when i get there and when i go. so... if you take THAT into account... im pretty active! yay!
tatsauce tatsauce 8 years
I fit in teeny cardio sessions by using the stairs instead of the escalator when I go from the Bart train to exit the station, 20-30 minute strolls during lunch time, or 10 minutes of walking up and down the stairwell at work. I'm normally not dripping with sweat afterward but at least I feel a bit more alert and awake when I get back to my desk.
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