If you care more about your overall cardiovascular health than about maintaining high levels of muscle mass, then perform 20 to 60 minutes of cardio three to five days per week. You will have a harder time building bulky muscle mass at this level, but you will achieve serious cardiovascular health. Again, be creative with your cardio programs and try some of the following ideas to get the most out of your cardio-focused program:
Integrate circuit training by performing your strength training workouts with little rest between exercises, so that your heart rate stays up during muscle building.
Alternate the type of aerobic activities you do each workout, so that you stimulate different muscle groups each time.
Swap out weeks of endurance cardio work with weeks of sprint intervals, no matter what type of cardio you are doing.
Try new sports for your cardio. You are never too old to try new sports?and actually, you will surprise yourself with how much more quickly you learn new movements as an adult.
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