A complete learning centre for aerobic fitness — understand cardio, browse activities, learn your heart rate zones, and get real, conservative guidance for your situation.
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Estimate Your Heart Rate Zones
The 220-minus-age formula and the zone percentages below are widely used estimates, not a precise, individually validated measurement — actual maximum heart rate varies meaningfully between people of the same age. They're a genuinely useful general starting point, not a medical-grade reading.
This calculator runs entirely on your device — no information is stored or sent anywhere.
General Adults
At least 150-300 minutes of moderate-intensity aerobic activity per week, or 75-150 minutes of vigorous-intensity activity, or an equivalent combination — spread across the week rather than in one session.
This is the widely cited WHO/ACSM general adult guideline. More than the minimum (up to roughly 300 minutes moderate) provides additional benefit for most people; benefits continue, with diminishing returns, beyond that for many.
Older Adults
The same 150-300 minutes moderate-intensity weekly target as general adults, ideally combined with balance and multi-component activity (which reduces fall risk) and muscle-strengthening activity on 2 or more days per week.
Activity should be adapted to current fitness, mobility, and any health conditions — some cardio is genuinely better than none for older adults who cannot yet meet the full target, and low-impact options are often a comfortable starting point.
Weight Loss
Meaningful weight loss generally benefits from more than the general minimum — commonly cited ranges are around 225-420 minutes of moderate-intensity activity per week, combined with appropriate nutritional changes.
Cardio alone, without attention to nutrition, typically produces modest weight change for most people — the two work best combined. Building up gradually toward this volume, rather than starting there immediately, reduces injury risk and supports sustainability.
Weight Maintenance
Roughly 150-250 minutes of moderate-intensity activity per week is commonly cited as supportive of maintaining weight after loss, though individual needs vary based on diet and other factors.
The right amount depends heavily on individual factors including diet, starting point, and body composition goals — this is a general starting range, not a fixed prescription.
Heart Health
The general adult target of 150-300 minutes moderate-intensity (or equivalent) weekly is the foundation for cardiovascular risk reduction; people with an existing heart condition should follow an individualised plan, often developed with cardiac rehabilitation guidance.
People with known heart disease, a recent cardiac event, or significant cardiovascular risk factors should get medical clearance and, where appropriate, structured cardiac rehabilitation guidance before starting or significantly changing a cardio programme.
Diabetes (Type 2) and Prediabetes
At least 150 minutes of moderate-to-vigorous aerobic activity per week, spread across at least 3 days, with no more than 2 consecutive days without activity — commonly cited by diabetes care guidelines.
Timing and monitoring around meals and medication (particularly insulin) matters for blood sugar management — people using insulin or sulfonylureas should discuss exercise timing with their doctor or diabetes care team to reduce hypoglycaemia risk.
Hypertension (High Blood Pressure)
Most days of the week (ideally daily) of moderate-intensity aerobic activity, roughly 30 minutes per session, is a commonly cited target for blood pressure management, alongside standard 150-minute weekly totals.
People with significantly elevated or poorly controlled blood pressure should get medical guidance before starting vigorous-intensity or high-intensity activity specifically, since blood pressure can rise further during intense exertion.
Healthy Ageing
Consistent, regular aerobic activity across the lifespan — meeting or approaching the general 150-300 minute weekly target where possible — combined with strength and balance work, supports long-term physical function and independence.
Consistency over years matters more than any single high-volume period — an activity level that's genuinely sustainable long-term is more valuable than a short, intense burst that isn't maintained.
Pregnancy (General Education Only)
For people without contraindications, general guidance commonly cites at least 150 minutes of moderate-intensity aerobic activity per week during pregnancy, spread across the week.
This is general population-level education only, not individual guidance — exercise in pregnancy should always be discussed with your obstetric care provider, who can account for your specific pregnancy, any complications, and trimester-specific considerations. Some activities and intensities are not appropriate at certain stages or with certain pregnancy complications.
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Beginner Walking Guide
A real, practical 4-week walking starter plan, footwear guidance, and posture tips for people new to structured cardio exercise.
Heart Rate Zones Reference
A quick-reference card explaining resting, maximum, and target heart rate zones, with the percentage bands used throughout this centre.
Weekly Cardio Planner
A printable, fillable weekly template for planning cardio sessions across the week, balancing intensity and rest days.
Cardio Safety Checklist
A pre-exercise safety checklist covering warning signs to know, hydration, footwear, and when to seek medical clearance first.
References