Cardio exercise (regardless of intensity) will help to:
- Strengthen the muscles involved in respiration, to assist lung function.
- Increase the total number of red blood cells in the body, to enable greater oxygen facilitation throughout the body.
- Strengthen the heart muscle, which will improve resting heart and pumping efficiency.
- Reduce stress and tension, and increase mental well-being.
- Increase circulation throughout all areas of the body.
- Increase self-esteem.
Activity | 15 min. | 30 min. | 45 min. | 60 min. |
Aerobic dance | 171 | 342 | 513 | 684 |
Basketball | 141 | 282 | 432 | 564 |
Bicycling at 12 mph | 142 | 283 | 425 | 566 |
Boxing | 165 | 330 | 495 | 660 |
Circuit weight training | 189 | 378 | 576 | 756 |
Cross-country skiing | 146 | 291 | 437 | 583 |
Downhill skiing | 105 | 210 | 315 | 420 |
Golf (carrying clubs) | 87 | 174 | 261 | 348 |
In-line skating | 150 | 300 | 450 | 600 |
Jumping rope, 60-80 skips/min. | 143 | 286 | 429 | 572 |
Karate, tae kwon do | 180 | 360 | 540 | 720 |
Kayaking | 75 | 150 | 225 | 300 |
Racquetball | 114 | 228 | 342 | 456 |
Rowing machine | 104 | 208 | 310 | 415 |
Running 10-minute miles | 183 | 365 | 548 | 731 |
Ski machine | 141 | 282 | 423 | 564 |
Slide | 152 | 304 | 456 | 608 |
Swimming freestyle, 35 yds/min. | 124 | 248 | 371 | 497 |
Tennis, singles | 116 | 232 | 348 | 464 |
Tennis, doubles | 43 | 85 | 128 | 170 |
VersaClimber, 100 ft./min. | 188 | 375 | 563 | 750 |
Walking, 20-minute miles, flat | 60 | 120 | 180 | 240 |
Walking, 20-minute miles, hills | 81 | 162 | 243 | 324 |
Water aerobics | 70 | 140 | 210 | 280 |