Level 6 Valued Member
The ACSM (American College of Sports Medicine) recommends 150 minutes of moderate intensity aerobic exercise per week, split into smaller chunks. They state:
physical activity guidelines resources created by ACSM Members who are subject matter experts.www.acsm.org
I would have to do some digging for research studies (which I don't honestly have time for at the moment) used to come to these numbers. The "150 minutes per week" is considered the minimum to see significant improvements in health markers.
I am aware of some of the LISS training methodologies recommending closer to 60min chunks, however, I believe they recommend this to be done in 2-3 sessions, and I doubt they recommend doing it right after strength training. Six hours a week is more like endurance athlete training.
I don't care about endurance training right now. I just want to improve my cardio-respiratory system and maybe shed a little abdominal fat if possible.
I tried looking for clarification as to what counts as "moderate intensity aerobic exercise".
If strength training does not count as this type of exercise, they should say so. And of course if it does count, they should also say so. This would help clear up a lot of confusion.
When we did a 10,000 Steps challenge at one of my old workplaces, the activity-to-steps converter we were given allowed us to enter in a surprisingly wide variety of activities - from housework/yard work to playing guitar to dancing to walking at a shopping mall. We had to remind ourselves to turn off the Health app on our iPhones before biking to work, after we discovered we had been cheating by entering the steps reported by the app, as well as the biking activity. You got X number of steps per hour of biking under average 15 mph, and Y steps for biking in the 15-18 mph range.