How Good is Your Cardio GPA?


This is the third article in my new series called Your Exercise GPA. Today we will discuss Aerobic exercise which includes physical activities such as walking, jogging, running, swimming, biking, spinning, kayaking, rowing, skiing, etc.

As a longtime runner and triathlete, I am very definitely a proponent of including aerobic exercise, often referred to as “cardio” in your weekly exercise routine. It provides many health benefits—especially if you are older, overweight or out of shape. But cardio is only one form of exercise and to be more effective it should be combined with the other elements of the BASICS if you want to make progress.

Your Aerobic GPA

 Give yourself the following GPA score:

4.0 – You exercise 6/7 hours a week and always include some aerobic exercise.

3.0 – You exercise 4/5 hours a week and usually include some aerobic exercise.

2.0 – You exercise 2/3 hours a week and sometimes include aerobic exercise.

1.0 – You are effectively inactive and seldom do any aerobic exercise. 

How To improve Your Aerobic GPA

  1. Some aerobic exercise is always better and hugely more beneficial than no exercise at all, so make sure you include it in your exercise regimen.
  2. It is never easy at the start so always start slowly and gradually build up your volume and intensity so that your confidence grows; you enjoy your exercise more and you avoid injury. Over the years I have seen far too many folks stop exercising because of injuries caused by trying to do too much too quickly.
  3. It is always a mistake to go from naught to sixty when exercising and especially when you are just starting out. Serious athletes always warm up before doing sprints or higher intensity exercise. So should you!
  4. To learn more about why you must do cardio go to

In the next article/video in the series we will discuss the importance of strength. We will identify your Strength GPA and I will give you some tips on how to improve your score.

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Until the next time remember my motto:

You don’t have to be fit to start, but you do have to start to be fit and healthy.

By Jim Kirwan

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