If you've been focusing on bulking up and building muscle through hypertrophy training, you're probably wondering how much cardio you should include for heart health. Here's the research-backed answer.
The Baseline Recommendations
The heart deserves training attention like any other muscle. Rather than obsessing over cardio volume, focus on meeting baseline cardiovascular health standards.
The American Heart Association recommends at least:
- 150 minutes per week of moderate-intensity aerobic activity, OR
- 75 minutes per week of vigorous-intensity aerobic activity
- Or a combination of both, preferably spread throughout the week
Practical Implementation
- Time commitment: 2-3 hours weekly
- Session frequency: 3-4 sessions per week
- Intensity distribution: 1-3 moderate sessions (conversational pace) plus 1-2 high-intensity sessions (challenging to speak)
These align with American College of Sports Medicine guidelines.
Adjustments for Training Phases
Bulking Phase
Research suggests excessive endurance cardio can interfere with muscle gains. However, moderate weekly distances (roughly 10 miles) typically won't impact hypertrophy gains significantly. Extreme volumes (50+ miles weekly) present greater interference risk.
Cutting Phase
Optimal timing for increased cardio—4-5 weekly sessions work well. High-intensity interval training proves particularly effective for fat loss while preserving muscle.
Consistency Consideration
Heart health targets remain constant regardless of bulking/cutting phases. Your cardiovascular system doesn't care if you're in a surplus or deficit.
Cardio Type Selection
Variety offers benefits without being mandatory. Consistency and personal enjoyment drive adherence more than exercise selection.
Cross-training combining running, cycling, and swimming reduces injury risk and improves overall fitness.
Final Guidance: The best cardio routine is one you'll actually stick to. Find what you enjoy and make it work for your schedule and goals.
Tracking Your Progress
Zolt makes it easy to track your progress toward AHA exercise recommendations, showing both moderate and vigorous activity minutes alongside your strength training.
The Bottom Line
For lifters focused on hypertrophy:
- Minimum: 75-150 minutes of cardio per week depending on intensity
- Optimal: 3-4 sessions spread throughout the week
- Mix intensities: Some moderate, some vigorous
- Don't overdo it: Extreme cardio volumes can interfere with muscle gains
- Stay consistent: Heart health benefits require ongoing commitment