Three to five cardio sessions per week are effective for health benefits while minimizing risks of injury and fatigue.
Generally, three to five cardio sessions per week are effective. This frequency allows for benefits to be obtained while reducing the risk of injury and preventing excessive fatigue.
For example, in Week 1, doing cardio three days at 30 minutes per session amounts to 90 minutes of total exercise. Increasing this to four days at 45 minutes in Week 2 totals 180 minutes of exercise. This progression principle ensures an optimal overload for adaptation without compromising safety.
Moderate and vigorous-intensity activities for 150-300 minutes per week using large muscle groups provide substantial health benefits.
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