Cardio is good for us. We need both cardio and strength training for basic health, as well as our athletic goals. But what actually counts as cardio? Can you count walking? Lifting weights? Anything so long as youre in the right zone? Let me break it down.What is the definition of cardio?Trick question! Cardio is a nickname for a certain rough category of exercise, and it doesn't have a precise definition. Youll find different definitions of it depending on who you ask, and a lot of the research on the benefits of cardio just calls it exercise." The Physical Activity Guidelines for Americans describes aerobic activity, or cardio, as when:...the bodys large muscles move in a rhythmic manner for a sustained period of time. Brisk walking, running, bicycling, jumping rope, and swimming are all examples. Aerobic activity causes a persons heart to beat faster, and they will breathe harder than normal.That matches how most fitness professionals use the term. Note that the key components are:Uses large muscles (like the legs; you cant get cardio by twiddling your thumbs)Is rhythmic (as when you pedal a bicycle for hundreds of revolutions)Can be sustained (like a 20-minute bike ride, but unlike a set of 10 squats)This definition includes walking, running, cycling, swimming, and using machines like a rower, elliptical, or stair machine at the gym.Is there a certain heart rate or zone that counts as cardio?No, there isnt a strict dividing line between what counts as cardio and what doesnt. The guidelines I quote above treat moderate intensity cardio as the minimum to target, but thats not defined in terms of heart rate. I have a breakdown here of what moderate really means, but briefly: Anything at the effort level of a normal-paced walk (about 20 minutes per mile) is moderate.I know thats not the answer you were hoping to find, so heres another data point: the American Heart Association says that moderate exercise corresponds to 50-70% of your maximum heart rate. (Vigorous is 70-85%.)Most of us dont actually know our true max heart rate, and formulas like 220 minus your age arent accurate. So take that with a grain of salt. Its more helpful to consider how exercise feels: Moderate exercise will get you breathing heavier than at rest, maybe sweating a little bit, and with a noticeably higher heart rate than when youre sitting quietly. You dont have to be out of breath; moderate exercise is conversational, in the sense that you could, literally, engage in conversation while you do it.If you want to get health benefits from cardio, you may want to pay more attention to intensity. Moderate exercise is great, but vigorous exercise (where it feels hard, and you wont be able to speak in full sentences) is also excellent to have in the mix. The Norwegian 4x4 is an accessible cardio workout that features plenty of vigorous work.Does walking count as cardio?Yes, in the sense that it meets the minimum guidelines. It is moderate intensity exercise and it counts toward your minutes per week (no matter what your heart rate is while you do it).But if you have athletic goals, walking alone is probably not enough to achieve them. If walking feels easy, you probably want to increase the intensity to increase your cardio fitness. Jogging or rucking would be good next steps.Does lifting weights count as cardio?No, lifting weights does not count as cardio (with a few exceptions, which Ill discuss in a minute.) Remember, cardio has to be rhythmic and sustained. If you arent doing the same movement over and over for, say, 10 minutes, its not cardio. So three sets of 10 on the chest press machine is definitely not cardio.And no, I wont change my answer based on what your heart rate monitor says. Your heart rate only measures the intensity of cardio exercise if you are doing cardio exercise. Strength training is still strength training (not cardio) no matter what zone your heart rate is in.So what are those exceptions I mentioned? Exercising with weights can count as cardio if it meets the definition: rhythmic and sustained. Most people dont do this! But if youre training for a kettlebell half marathon, which is 30 minutes of continuous lifting with a light kettlebell (you arent allowed to put the kettlebell down until time is up), then yes, that is cardio.I would also categorize the kettlebell ladder workout as a form of cardio. I do so with reservationsits not continuous for the whole 30-ish minutes, but then again neither is a lot of interval training. Kettlebell swings are definitely rhythmic and involve large muscles, and the workout is designed to get your breathing and heartbeat going faster than usual for pretty much the whole time. Ill allow it.Does HIIT count as cardio? High-intensity interval training definitely taxes your cardiovascular system, but it's not necessarily the best workout when you're looking for a way to get some cardio in. If you're doing true HIIT, it's very intense, very short, and may have longish rest periods in between the hard intervals. You're working your anaerobic system, not just your aerobic capacity, so it has some of the same caveats as lifting weights. What's more, a lot of "HIIT" videos out there aren't really HIIT, and aren't even necessarily good cardio. As I've written before, "HIIT" seems to mean "a video with a timer in the corner," regardless of what kind of workout you get out of it. If you're looking for a good cardio workout, it's better to find something where you know you'll be working aerobicallywhich means being able to breathe rather than gaspthroughout the whole workout.What other exercises count as cardio?Ive given some examples already, but let me give you a longer list of things that are definitely cardio, if you do them in any sort of normal way (steady state or intervals, especially if the intervals use active rest like walking).Running, jogging, or run/walk intervals (indoor or outdoor)Cycling (indoor or outdoor)Rowing on a gym machinePaddling or rowing a small boatJumping ropeDancing (truly the most underrated form of at-home cardio)Stairmaster or stepmill machinesClimbing machines like the Jacobs Ladder or VersaclimberElliptical machinesSwimmingRoller skating or rollerbladingYard work or housework that has you moving continuously (like pushing a lawn mower or shoveling snow)I have a list of cardio options here that goes into more detail about many of the above, and heres a list of chores and recreational activities that can also count (although many are moderate level, like walking).Hopefully these examples help you choose some exercise to do. If you have specific athletic goals, though (like running a 5K or passing a fitness test for work) youll want to look into a training program that is geared toward those goals.

If you've been using Apple Intelligence on your iPhone, iPad, or Mac, you'll have to make a bit more room to use Apple's AI features. At the time of launch, Apple Intelligence's minimum system requirements included 4GB of storage space, but that has increased significantly in a recent update, spotted by 9to5Mac. At the time of writing, every device that uses Apple Intelligence requires a minimum of 7GB of space.Why Apple Intelligence needs storage spaceSince a lot of Apple Intelligence processing happens on-device, it needs to store data on your iPhone, iPad, or Mac. The required storage space for Apple Intelligence will keep increasing as Apple adds more features to its AI portfolio. As of iOS 18.2, iPadOS 18.2, and macOS 15.2, this is the full list of Apple Intelligence features:GenmojiImage PlaygroundImage Wand in the Apple Pencil tool paletteWriting ToolsClean Up in PhotosCreate a Memory movie in PhotosNatural language search in PhotosNotification summariesReduce Interruptions FocusIntelligent Breakthrough & Silencing in FocusPriority messages in MailSmart Reply in Mail and MessagesSummaries in Mail and MessagesSiri enhancements, including product knowledge, type to Siri, and moreChatGPT integration within Siri and Writing ToolsThe minimum storage requirements have increased thanks to the additional AI features that were launched with iOS 18.2. You can expect it to go up further in the future, if and when Apple Intelligence gets more features.How to check how much space Apple Intelligence occupies on your iPhone, iPad, MacYou can easily find out how much storage space Apple Intelligence is taking up on your devices. On your iPhone or iPad, go to Settings > General > iPhone/iPad Storage > iOS/iPadOS. On your Mac, you can visit System Settings > General > Storage > macOS. On my Mac, Apple Intelligence had been taking up around 3.1GB until a few weeks ago, and that number has gone up to 5.5GB today. Credit: Pranay Parab Can I delete Apple Intelligence data from my device?There's no easy way to remove Apple Intelligence data from your device. It appears to take up lots of space even if you turn it off or if it's unavailable in your iPhone's language. Having said that, some Reddit users have reportedly discovered a hack that deletes Apple Intelligence storage data from their devices. To make it work, you need to turn off Apple Intelligence on your device first. On your iPhone, iPad, or Mac, you can go to Settings > Apple Intelligence & Siri and turn off Apple Intelligence. After this, if your Apple device comes close to running out of storage, it'll automatically offload Apple Intelligence data and free up precious space.I wish there was a way to manually delete Apple Intelligence data or delete selective components of it that I'm not using. For instance, if I turn off notification summaries or writing tools, Apple should let me delete the storage associated with those features. At the moment, the hack to free up storage is a bit extreme as it requires you to stop using AI features altogether.

The long-awaited Assassins Creed Shadows has been delayed yet again, according to a press release. It was supposed to come out on February 14 but Ubisoft has moved the release date to March 20. This is actually the second time it was delayed. It was originally supposed to come out in time for the 2024 holiday season.The stated reason is the same as the last delay. The developers say theyre using the extra time to continue polishing the game, which has previously been described as "the biggest entry in the franchise. Ubisoft says it has been continually checking player feedback from the community and making changes accordingly.Assassins Creed Shadows now releases March 20, 2025. pic.twitter.com/wTPzY0oiHy Assassin's Creed (@assassinscreed) January 9, 2025 However, Variety suggests that another factor could be at play here. Ubisoft is officially preparing itself to be sold, which has been rumored for a while now, and likely wants Assassins Creed Shadows to be a bona-fide hit to entice would-be buyers. Star Wars Outlaws was a (relative) dud, which didnt add many transformational strategic and capitalistic options to extract the best value for stakeholders. That language is from todays press release.While wrapped up in corporate mumbo-jumbo, this is likely good news for gamers. Modern AAA developers, aside from Nintendo and a few others, like to release bug-infested nightmares and charge folks $70 for the privilege. This could ensure that the Japan-set Assassins Creed Shadows ends up being one of the better entries in the franchise at launch, and not a few years down the line.This article originally appeared on Engadget at https://www.engadget.com/gaming/assassins-creed-shadows-delayed-again-until-march-20-194014830.html?src=rss

CES is a great place to check out all sorts of upcoming tech for the year, but its often the wildest gadgets that steal the show. The conference hosts thousands of exhibitors, all vying for attention, and you really never know what theyre gonna come up with. And this year's show did not let us down. So without further ado, here's the weirdest tech at CES 2025 that we encountered all of the crazy (and crazy useful) devices we spotted out in the wild of the show floor. Just keep in mind, weird doesn't necessarily mean bad we actually want to buy some of these! They're just not quite the run-of-the-mill laptop or TV from the big vendors that dominated the show floor. EcoFlow Power Hat Engadget Do you want to look like a professor at Hogwarts while effortlessly charging a smartphone? Then we have the hat for you. The EcoFlow Power Hat includes an embedded set of Monocrystalline Silicon solar cells and a pair of charging ports. It looks dorky, sure, but it also looks pretty dang useful. It costs $129 and is available right now. Roto VR Explorer VR can easily show us digital vistas, but cant do much about natural movement. Thats where this bizarre, and cool, spinning chair comes in. The Roto VR Explorer moves in the direction you tilt your head and has been designed to work with Meta Quest headsets, but can integrate with other models. Surprisingly, it doesnt seem to cause too much motion sickness. It costs $800 and is available now. Yukai Mirumi Say hello to Mirumi, the unbearably cute new robot from Yukai Engineering (be nice, its a little shy) #CES2025 pic.twitter.com/miV8U71pnr Engadget (@engadget) January 6, 2025 It wouldnt be CES without an adorable robot to steal our hearts. This years cutie-pie is the Yukai Mirumi, and its an absolute unit of a fluffball. All it really does is look cute and engage in eye contact, with occasional coy glances elsewhere as it plays hard to get. But thats enough. Playing with it feels like getting to know a new kitten, and we are totally fine with that. It should cost around $80 when it hits a crowdsourcing platform later this year. Anker Solix Solar Beach Umbrella Anker Solar umbrellas are such a good idea. The thing is already open, to provide some much-needed shade, so may as well make it suck up juice from the sun. Thats Ankers thought behind the Solix Solar Beach Umbrella. It uses perovskite solar cells in its panels, which are highly efficient, and offers of up to 80W of power. We dont have pricing or availability on this one yet, but it should arrive in time for summer. Roborock Saros Z70 Roborock's new robo vac can pick up your dirty socks. #CES2025 pic.twitter.com/6TumFV6OJD Engadget (@engadget) January 6, 2025 This is not a drill. The Roborock Saros Z70 robot vacuum boasts actual robotic arms that will pick up objects from the floor as it cleans. It can lift stuff up to 300 grams, so it excels with dirty socks, pet toys and even some light sandals. However, it looks like theres a cap on the number of items the AI can recognize. This handsy robovac doesnt have a price or release date yet. Mecha Systems Comet Engadget The Mecha Systems Comet is the handheld computer of our dreams. This diminutive little doodad is a modular, Linux-based computer built for hobbyists, engineers, artists and roboticists. It boasts a 1.8 GHz ARM64 Quad-core processor, 32GB of storage and 4GB of RAM. However, everything is expandable and customizable. A magnetic snap interface allows folks to clip on all kinds of different control panels for unique use case scenarios. Its coming to Kickstarter soon, with a starting price of $160. Jizai Mi-Mo This is Mi-Mo a "general purpose AI robot" that looks kind of like the Pixar lamp on top of a small table. pic.twitter.com/yTHq8Smnoz Karissa Bell (@karissabe) January 6, 2025 Heres another robot, and this one looks exactly like the iconic Pixar lamp. The Jizai Mi-Mo is described as a general purpose AI robot that thinks and acts on its own. It has a built-in camera and microphones, and uses multiple large language models for voice and image recognition. The company hopes that one day the robot will be used for simple childcare tasks, like reminding kids to do their homework. This is just a prototype for now, so theres no price or availability. AirStudio One Engadget Why spring for both a microphone and headphones when you could just opt for this 2-in-1 oddball gadget? The AirStudio One is a decent wireless condenser microphone with a secret lurking underneath. When you open up the chassis, theres an audio interface, a wireless USB-C dongle and a pair of true wireless headphones. We couldnt really get a sense of how the mic sounded (CES is noisy) but this could be a real boon for musicians when it gets released later this year. SwitchBot K20+ Pro Engadget Heres a robot vacuum with a built-in stand that allows it to wander the home while carrying something else, like an air purifier or a tablet. The SwitchBot K20+ Pro is described as a multitasking household assistant that can do stuff aside from cleaning a floor. To that end, it supports a wide variety of attachments and connects seamlessly to other SwitchBot appliances. Theoretically, this thing can also deliver drinks and snacks. It goes on sale later this year, but theres no price yet. Haus.me microhaus Pro Engadget The Haus.me microhaus Pro is a tiny home with not-so-tiny ambitions. It can be placed just about anywhere, doesnt require professional contractors or site prep and is seismic California fire code and CAT-5 hurricane compliant. These 120-square foot domiciles also include floor-to-ceiling windows, a full-sized shower, a kitchen and a Murphy bed that folds up to reveal a table and two bench seats. The price starts at $35,000, which isnt that bad considering, well, its a home. Preorders are open right now. Govee Gaming Pixel Light Engadget Want a unique set piece for your gaming room? The Govee Gaming Pixel Light comes in two sizes, with the option to be placed on a desktop or mounted to a wall. Out of the box, users can choose from 150 pixel-based scenes, but thats just the beginning. The unit is programmable, both on the display itself or by using a companion app. That app actually has a chatbot, allowing folks to simply describe what they want to see. Pretty cool, right? Itll be available later this year and should cost $100. MSI Mag Coreliquid A13 MSI made a concept CPU water block for CES 2025 that has a built-in turntable and it's kind of awesome.Sadly, there are no plans to put it into actual production. Also, the Lucky the dragon figure does not come included.@engadget pic.twitter.com/X70XJeAq8I Sam Rutherford (@samrutherford) January 7, 2025 The MSI Mag Coreliquid A13 is a CPU cooler with a built-in turntable. Yeah. You read that right. Its based on the Mag Coreliquid A15 360, but adds a cute spinning table that goes directly inside a desktop computer. Now, the word turnable is apt here, but it doesnt play records. Instead, MSI showed off the device being used to spin around a dragon mascot character. Its very cool and I want it very much, but its just a concept design for now. MSI has no plans to sell this thing.This article originally appeared on Engadget at https://www.engadget.com/general/the-weirdest-tech-we-saw-at-ces-2025-190014510.html?src=rss

A judge has approved the settlement that finally wraps up a case brought against Tesla by the Police and Fire Retirement System of the City of Detroit. The shareholders argued that Tesla's board of directors overpaid themselves between 2017 and 2020.Chancellor Kathaleen McCormick of Delaware's Court of Chancery approved the settlement yesterday. Tesla's directors will be required to return roughly $277 million in cash and $459 million in stock options, as well as forgoing stock options for 2021-23 worth $184 million. McCormick also awarded $176 million in fees and costs to the trio of law firms that brought the case on a contingency basis.Some of the notable directors named in the suit include Chair Robyn Denholm, James Murdoch (son of Fox News owner Rupert Murdoch) and Larry Ellison (co-founder of Oracle). The board members did not admit to wrongdoing and the settlement does not specify how much each individual should return, only the collective amount.This article originally appeared on Engadget at https://www.engadget.com/transportation/judge-approves-settlement-in-suit-that-teslas-board-overpaid-themselves-185901600.html?src=rss

The iSeq 100 device did not come with standard boot protections, allowing crooks to establish persistence.

Ivanti uncovers multiple flaws in its VPN appliances.

Lenovo ThinkVision P32UD-40 has a dozen ports and a KVM switch for managing multiple devices.

Elon Musk used his social network X to promote Germany's far-right Alternative for Germany party, hosting a discussion with party leader Alice Weidel.

There are surely many reasons that the parents of tech icon Michael Dell did not name him Inspiron or XPS. For one, Dells parents arent Elon Musk. More generally, there is appeal to a commonplace name. Yes, you sacrifice originality. You risk being called a copycat by your cousin. But in return you get benefits like clarity and simplicity.This is why it makes sense that Dells eponymous company just announced an overhaul of the naming schema for its computers, replacing fairly distinctive brands (Inspiron, XPS, Latitude, Precision, OptiPlex) with branding architecture that has all the sparkling originality of a tape measure. The old names, hailing back to the 90s, will be phased out. In their place will be three more intuitive options: Dell, Dell Pro, and Dell Pro Max.If youve got a nagging feeling this seems familiar, it may be because Apple has long used this tack (iPhone, iPhone Pro, iPhone Pro Max, etc.). But while Dells move is derivative, adopting this language also leverages the fact that others have already trained consumers to understand what these descriptors mean. If theres already a Big Mac, one hardly needs to explain what a Big King is. If theres already a Disney+, everyone is well broken-in for Paramount+.People love to hate a new name. Paramount+, for one, was greeted with some eye rolls; on its face, it admits to not being the main character. And critics have similarly come for Dell. The naming scheme is Apple-y and bland. Its an attempt to make currently uncool PCs cool again. Yet Nike had Max shoes back in the 1980s. Using pro to mean professional dates back to the 1850s. Many companies have used these qualifiers.Just how telegraphic a brand name should be is, in part, related to how complicated the sector and shopping experience are. Using an original and evocative name can be a powerful tool of differentiation, yielding engagement and memorability for consumers. A bold move may well make sense if youre naming a new startup in a crowded space (as when the branding firm I work for developed Asana circa 2008) or selling certain products (see: skincare company Drunk Elephant or canned water maker Liquid Death). But for individual lines of tech products from a big player today?In a realm where consumers are facing a firehose of confusing specs and debilitating hyperchoiceas well as feeling anxiety about trustmore straightforward product names can be the answer. This is especially true if the master brand already has a lot of equity. If the 40-year-old Dell brand has always really been the selling point, why not lean into it and focus the marketing attention there? And if the brands spirit has always been more about performance and value than creativity, why not reflect that?In explaining the change, company executives nodded to the immense confusion and overload among customers and a resultant desire to simplify things. What we want to doismakeiteasyfor ourcustomertofindtheright PC, VP Kevin Terwilliger said in a video interview. But then also find therightperipheral,therightheadset,therightdisplay,andeventherightservicesand support. If youre spending less time orienting buyers around brand names, there is, arguably, more time for customizing and selling.Dells Pro Plus [Photo: Dell]This is not to all say that Dell has eliminated the possibility for confusion. Just look at Terwilligers list of options that consumers must still consider: peripherals, headsets, displays, services. All the inputting and outputting can be off-putting. Plus, the revamp doesnt just include three names but ninebecause each new tier comes in three versions: Base, Premium, and Plus.The execution is imperfect and criticisms can be made. Might longtime, loyal users be confused or annoyed as brands rise and set? Could a consumer mistakenly think a Dell Premium is more powerful than a Dell Pro Base? Could the third tier have just been Max rather than Pro Max? Is there some overall potential for descriptor salad here, especially given that the products come with various screen sizes and more models will likely be added in years to come?The answer to all is yes. And the company is giving up smaller equity around each sub-brand by putting all the chips on Dell. But in streamlining and clarifying the decision process for shoppers, the overhaul is as sensible as it is uninspired.