A treadmill, bike or rower can do wonders for your fitness, but only when you use it often enough and at the right intensity. Too little brings slow progress, while too much can leave you tired and sore. At Flex Fitness Equipment, we help Australians choose cardio equipment that suits their goals. This guide explains how often to train and how to build a routine that lasts.
Key Takeaways
- Aim for 150 to 300 minutes of moderate cardio each week.
- Vigorous sessions need less time but more recovery.
- Most people do well with three to five sessions a week.
- Mix intensities and include rest days.
- Pair cardio with two strength sessions a week.
What the Australian Guidelines Recommend
Australia's physical activity guidelines give a clear weekly target for adults aged 18 to 64:
- 150 to 300 minutes of moderate intensity activity, or
- 75 to 150 minutes of vigorous intensity activity, or
- An equivalent mix of both
- Muscle strengthening activities on at least two days
- Being active on most, preferably all, days
For the official recommendations, visit the Australian Government's physical activity and exercise guidelines.
Older adults are encouraged to keep moving too. Writing for the University of Melbourne's Pursuit publication, Professor Nicola Lautenschlager recommends at least 150 minutes of moderate exercise each week, plus two resistance sessions, to support brain health as we age.
How Active Are Australians?
Many people fall short of these targets. According to the Australian Institute of Health and Welfare, 37 per cent of adults aged 18 to 64 were insufficiently active in 2022. The figure rose to 57 per cent for adults aged 65 and over.
The cost is real. The AIHW reports that physical inactivity contributed to around 8,300 deaths in 2018, along with 16 per cent of the coronary heart disease burden and 20 per cent of the type 2 diabetes burden.
Combining cardio and strength makes the picture even tougher. Cancer Council Queensland has reported that only 15 per cent of Australian adults fully meet the guidelines when cardio, strength training and sitting time are considered together.
The pandemic did not help. A survey of 1,084 adults by BehaviourWorks Australia found that 70 per cent did not meet the aerobic exercise guidelines during the first COVID restrictions, and one in five did no physical activity at all.
This is not a new problem. The New Daily reported on research comparing 20 years of national health survey data, which found that nearly 60 per cent of adults were not active enough and that activity levels had not improved since 1989.
Understanding Exercise Intensity
How often you train depends a lot on how hard you work. A simple way to judge intensity is the talk test.
As explained by myDr:
- Moderate Intensity: You are slightly breathless but can still hold a conversation.
- Vigorous Intensity: You find it hard to talk in full sentences between breaths.
Heart rate offers another guide. Moderate exercise usually sits around 55 to 70 per cent of your estimated maximum heart rate, while vigorous work sits around 70 to 85 per cent. A rough estimate of maximum heart rate is 220 minus your age.
Most modern treadmills, bikes and rowers display heart rate, which makes tracking intensity much easier. Explore the cardio equipment range at Flex Fitness Equipment to find equipment suited to your training needs.
How Often to Train Based on Your Goal
General Health
For overall health, aim for around 30 minutes of moderate cardio on five days a week. A brisk walk on the treadmill or a steady ride on an exercise bike works well.
Improving Fitness
To build fitness, train three to five days a week and include one or two harder sessions. Interval training is a time efficient way to do this.
Research supports this approach. A meta-analysis by Bond University researchers, published in the Open Access Journal of Sports Medicine, found that high intensity interval training improved cardiorespiratory fitness more than moderate continuous training in cardiac rehabilitation patients. Programs longer than six weeks produced significant gains.
Weight Management
For weight management, many people benefit from the upper end of the guidelines, around 300 minutes of moderate activity a week. Combine this with healthy eating and strength training.
Busy Schedules
Short sessions still count. InQueensland reported on a University of Sydney study in which non-exercisers who did short bursts of vigorous activity each day had a 65 per cent lower risk of cardiovascular death. Each burst lasted about 45 seconds on average.
Even 10 to 15 minutes on a rower or bike before work can add up across the week.
A Sample Weekly Cardio Plan
Here is a balanced routine for a healthy adult:
- Monday: 30 minutes moderate treadmill walk or jog
- Tuesday: Strength training
- Wednesday: 20 minutes of intervals on a bike or rower
- Thursday: Rest or light stretching
- Friday: 30 to 40 minutes steady cardio on an elliptical
- Saturday: Strength training plus a 15 minute cardio finisher
- Sunday: Rest or an easy walk
This plan delivers roughly 150 minutes of cardio, two strength sessions and two recovery days.
Can You Do Cardio Every Day?
Moderate cardio every day is safe for most healthy adults. Walking, easy cycling or light rowing places little stress on the body.
High intensity work is different. Hard intervals every day can lead to fatigue, poor sleep and a higher risk of injury. Allow at least 24 to 48 hours between demanding sessions.
Watch for signs you are doing too much:
- Ongoing muscle soreness or joint pain
- A higher resting heart rate than usual
- Poor sleep or low energy
- Workouts feeling harder than normal
- Loss of motivation
Do Not Forget Strength Training
Cardio is only half the picture. The guidelines also call for muscle strengthening on two days a week.
Many Australians skip this. A Central Queensland University study, published as an abstract in the Journal of Science and Medicine in Sport, found that nearly 85 per cent of surveyed adults did no strength training over six years.
Strength work supports your cardio by protecting joints, improving posture and making everyday tasks easier. Read more about the benefits of resistance training when planning a balanced exercise routine.
Choosing the Right Cardio Equipment
The best machine is the one you will use regularly. Each option has its strengths:
- Treadmills: Ideal for walking, jogging and incline training
- Exercise Bikes: Low impact and easy on the knees
- Rowing Machines: Work the legs, core and upper body together
- Elliptical Machines: Smooth, joint friendly full body movement
- SkiErg Machines: Great for upper body conditioning and intervals
Planning a dedicated training space? Our home gym equipment range can help you choose equipment that suits your available space and fitness goals.
Explore the full range of cardio equipment at Flex Fitness Equipment, including treadmills, bikes, rowers and ellipticals for home and commercial gyms.
Conclusion
Most adults do well with three to five cardio sessions a week, totalling 150 to 300 minutes of moderate activity or less time at a vigorous pace. Mix intensities, include rest days and add two strength sessions for balanced results. The right machine makes consistency easier. Contact Flex Fitness Equipment to find cardio equipment that suits your goals and space.
FAQs:
How many times a week should I do cardio?
Most adults benefit from three to five cardio sessions a week, depending on intensity, goals and fitness level.
Is it OK to do cardio every day?
Yes, moderate cardio daily is fine for most people, but allow recovery between high intensity sessions.
How long should a cardio session be?
Around 20 to 45 minutes works well, with shorter sessions suiting high intensity intervals and longer ones for steady work.
How much cardio do I need to lose weight?
Around 300 minutes of moderate cardio weekly, combined with healthy eating and strength training, supports weight loss.
Is 30 minutes of cardio a day enough?
Yes. Thirty minutes of moderate cardio on five days meets the minimum weekly guideline for most adults.
Which cardio machine is best for beginners?
Exercise bikes and treadmills suit beginners because they are simple to use, adjustable and gentle on joints.
