There’s no denying the benefits of cardio exercises. Studies have shown that vigorous-intensity aerobic exercise has been linked to a lower risk of cardiovascular disease. Moreover, beginners’ cardio exercise can help to boost your overall mood and has proven to reduce anxiety and depression.
If you have never tried a cardiovascular exercise program before, you might be wondering where to start. The good news is that you have come to the right place! In this post, we will help you find a beginner cardio workout that’s best for you.
The odds are that you’ve heard the term “cardio workout” or “aerobic exercise” a number of times, but what do these terms mean?
First, it’s important to understand that aerobic and cardio exercise are terms used to describe the same thing. Any rhythmic activity that pushes your heart rate into a preferred zone where you burn the most fat and calories is known as cardio exercise.
The most popular aerobic activities include walking, swimming, and cycling. However, even simple housekeeping tasks like sweeping and vacuuming can count as a cardiac workout.
Cardio differs from other forms of exercise, such as strength training, in part because it depends on your body’s capacity to use oxygen during the activity.
As a beginner, it’s important that you keep an eye on your workout intensity, especially if you are not working with a certified personal trainer. You should also adapt the exercises to your level of fitness. As necessary, extend or shorten the training period.
We recommend using the rate of perceived exertion or RPE to monitor your intensity.
Choose a pace that you can keep up for the entire workout session. No matter how slowly you go, the goal is to complete the exercise and remain in your comfort zone.
When you’re at RPE level one, you aren’t doing much activity. There is hardly any exertion involved. Sleeping, watching TV, and working at your desk would all fall under this rate of perceived exertion.
At RPE levels two and three, you are engaged in light physical activity that you can carry out quite easily without much challenge or difficulty breathing. It will feel like you can continue the exercise for hours.
During this stage of cardio training, you will be breathing heavily but still be able to hold a conversation. You are still relatively comfortable, but the exercise intensity is beginning to increase noticeably.
At these levels, you are performing vigorous physical activity that is bordering uncomfortable. You will typically be short of breath but able to speak a sentence.
When you are at level nine, you are performing a very hard activity that is often hard to maintain.
Exercises at this level are often hard to do, and it can feel impossible to do. You will probably be completely out of breath and unable to speak while engaging in this cardiovascular fitness exercise.
Whether using a stationary machine or venturing into the great outdoors, there are many ways to get started with cardio workouts. Here are a few exercises to try:
If you don’t have any fancy equipment, lateral shuffles are a great place to start. They will improve your coordination while raising your heart rate.
Follow these steps to do the lateral shuffle:
Start with your knees and hips bent, positioning your feet shoulder-width apart. Lean slightly forward and tighten your abdominal muscles. Maintain the proper form as you raise your leg, push off your left leg, and go right and put your feet together. Turning to the right, keep moving. Do the same thing on the left side.
This exercise can be done using a cardio machine at the gym or a moving mountain bike. It’s great because your body has time to adjust without impact since bikes provide resistance in place of your own body weight.
Moreover, getting on a bike can be a wise decision if you have joint issues. Just remember to keep the rate of perceived exertion in mind and work out at a comfortable pace. As you become more accustomed to the exercise, be sure to increase your intensity.
If you’re new to exercise and want to get started slowly, this walking routine is ideal. You can do it outside as you take in the natural environment or inside on an elliptical trainer or treadmill, and all you need is a nice pair of sneakers. Feel free to modify the exercise to suit your fitness level. A great way to add more impact is to walk using weights.
This is arguably the best cardio workout, particularly if you have sore joints. You can swim laps for a low-impact cardio workout and increase your speed or number of laps for a more rigorous exercise.
According to the CDC, swimming offers a plethora of benefits and can do wonders for those suffering from anxiety and depression, and can boost overall health.
Here are a few other exercises you can use as part of your cardio routine:
Use these consecutively to get your blood pumping and heart rate up.
You can benefit greatly from cardio workouts. Aerobic exercises can help to improve your physical and emotional health while helping you look and feel your best.
Suppose you felt intimidated by the prospect of cardio workouts when you landed on this blog post. In that case, we hope that you now feel confident enough to get started with your beginner cardio routine and enjoy the many benefits this form of exercise can provide!
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