- To improve cardiovascular health and prevent heart problems, the Center for Disease Control and Prevention (CDC), the American College of Sports Medicine (ACSM), and the American Heart Association recommend adult males perform 30 minutes of cardiovascular exercise at least four days a week. These associations recommend moderate activity, such as walking at a pace of three to four miles per hour.
- To prevent heart problems, you should lose excess weight through increased cardio. To lose weight and prevent heart problems, the USDA recommends accumulating 60 to 90 minutes of moderate cardiovascular exercise at least four days a week.
- While 30 minutes of moderate cardio will help prevent heart problems, you should consult a doctor to see if you are overweight, and adjust your workout times accordingly. The consensus from the CDC and ACSM recommends every adult male "participate in 30 minutes or more of moderate intensity activity on most, and preferably all, days of the week."
