We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
We've written about this topic in the past, but it's worth reviewing the misconceptions about cardio fitness and cardio exercise.
Any exercise, from walking to weight-lifting, makes more demand on heart function than sitting or lying down. So cardio exercise has a spectrum from very light to maximum intensity. Simply put, the core purpose of "cardio" exercise is to maintain or upgrade heart function (cardiac condition is measured by things like a Cardiac Stress Test with Echo, Stroke Volume, Cardiac Output, cardiac vasculature, and left ventricle size to some extent). Like weight-lifting for skeletal muscle, it requires stress, relative to your conditioning and medical condition.
With lighter stresses (eg non-sprint, endurance-oriented swimming laps, jogging, rowing, stair machine, elliptical, etc) we are putting our hearts to some use, but we are working more on general time endurance than cardio. (Lots of people do those things thinking that they involve fat-burning, but don't count on that to work if you do 1 hour/day.) For people who are not training for specific goals, building endurance is great for life. Nobody wants to slow down or feel tired during ordinary recreational activities like sports or hiking. These non-sprint exercises aim for around 70% of one's max heart rate to make it worth your precious time.
The higher the physical demand - the intensity of an exertion for your level of fitness - the more you are training your heart rather than just using it. The highest levels of exertion (say, with sets of deadlifts near 80% of your max, or with 30-second sprints) are anaerobic and can push your heart rate to 90% of your max. That heart-pounding rest time or slow time is to catch up on oxygen.
For endurance, an hour of lap swimming, cycling, jogging, elliptical, stair machine, ski machine, rower, etc at around 70% of your max heart rate is where you ought to be, if in decent health. Over time, you will need to raise the speed to get to those heart rates. These exercises do not do much to build strength.
For maximum cardiac fitness (with bonus endurance benefits as well), mixing in sprints which get your HR to 80-90% of your max should be included. Bursts of intensity. In the Maggie's Fitness for Life program, the other good sources of intense cardiac stress are the powerlifts and calisthenics. Ideally, some of all of those because there is more to fitness than cardiac fitness. Fitness is a package deal.
An interesting detail is that to up your game in any area of exertion, it's always a good idea to do what you do not usually do. Explosive linebackers get better with distance running, distance runners get better with weights and sprints, heavy lifters get better with calisthenics. Balance.
I am not sure what is meant by the quantity item, but these seem like, as we say, ordinary, cultural bourgeois values/standards/expectations, which are not endorsed by everybody. Fortunately, they are endorsed by enough people to provide for those who can not or do not.
"Since the discouraging fiasco in the Garden of Eden, all the world has been a place conspicuous in its scarcity of resources, contributing heavily to an abundance of various sorrows and sins. People have had to adjust and adapt to limitations of what is available to satisfy unlimited desires. Some individuals and societies have been much more successful than others in thus making do.
The study of economics deals with this yoke of scarcity and the modes of behavior intended to minimize the pains and maximize the gains of getting along—behavior which is restricted and channeled, sometimes helpfully and efficiently but often hurtfully and wastefully, by the social ground rules and institutions we adopt and have had imposed upon us.
To survive (much less to prosper a bit) in this vale of tears has required enormous, unrelenting effort. The vast variety of economic activity—bidding and offering in the market, producing and consuming currently, and saving and investing for the future—typically entails coordinated decision making and labor. But even seemingly simple operations of production and distribution can require contributions by many people, most of whom never meet or directly communicate with each other and are located in scattered corners of the world.
Consider this book. Thousands of people—in addition to the authors—contributed to placing this book in your hands. Some made paper; some made ink and glue; some edited the manuscript; some printed, warehoused, promoted, and distributed the product. No single person completely planned and supervised all that, and no one was a specialist in performing each of the myriad tasks. Yet, you have the book."
From the opening paragraphs – of Armen Alchian’s and William Allen’s Universal Economics (2018; Jerry Jordan, ed.)
Why, in the US, do Asians show higher levels of achievement than native whites? Why do African-Americans achieve less, on average, than whites? And why do immigrant blacks achieve at a higher level than US-born blacks?
I wish that we in the US would just stop categorizing people by race and, if social "scientists" want to study things like achievement, they would apply their time to studying the cultures and subcultures in which individuals develop.
It's an open secret that there are far more whites living in poverty in the US than blacks. That's culture too. Murray's Coming Apart portrays it well. Not everybody has either bourgeois values or conventional aspirations.
"I think then that the species of oppression by which democratic nations are menaced is unlike anything which ever before existed in the world. I am trying myself to choose an expression which will accurately convey the whole of the idea I have formed of it, but in vain . . . I seek to trace the novel features under which despotism may appear in the world. The first thing that strikes the observation is an innumerable multitude of men all equal and alike, incessantly endeavoring to procure the petty and paltry pleasures with which they glut their lives. . . . Above this race of men stands an immense and tutelary power, which takes upon itself alone to secure their gratifications, and to watch over their fate. That power is absolute, minute, regular, provident and mild. It would be like the authority of a parent, if, like that authority, its object was to prepare men for manhood; but it seeks on the contrary to keep them in perpetual childhood; it is well content that the people should rejoice, provided they think of nothing but rejoicing."