Cardiovascular exercise is at the core of every healthy workout program. Cardio workouts raise the heart rate and burn fat for a healthier body from the inside out.
Anyone can begin a cardiovascular exercise program, although it is always a good idea to see your doctor before beginning any new exercise routine. This article provides five fabulous cardio routines that are easy enough for beginners and can be modified for a more intense workout as your fitness level advances.
Walking can be done at home or on a treadmill or track at the gym. Begin a walking workout with a gentle pace for a few minutes to warm up the body. Move into brisker walking to raise the heart rate and maintain that pace for most of the workout. Finish up with a few more minutes of gentle walking to allow the body to cool down and the heart rate to return to normal
Beginners can start with 15 minute walking workouts, gradually moving up to 30-45 minutes as fitness level increases.
Biking can also be done outdoors or inside on a recumbent bike. Like the walking, begin with a few minutes of gentle pedaling to warm up the body before you settle into a consistent pace. Finish your workout with a few minutes of easy cycling to give your body time to cool down. The entire workout should take about 20-30 minutes at the beginning, working up to 45-60 minutes as your body develops a higher fitness level.
Swimming offers a full body workout with zero impact. Most beginners start with the freestyle technique and spend about 30 minutes in the pool. Warm up with two or three easy laps and then work into your ideal pace for the majority of the workout. Rest every 10 laps or so, and make sure to drink plenty of water during your workout. Exercising in the water doesn’t mean your body will stay hydrated throughout your routine unless you are drinking water as well.
Running is also a good choice for beginners because it doesn’t require much equipment, and it can be tailored to your individual fitness level. Begin with a 10 minute walk to sufficiently warm up the body, and then intersperse a minute or two of running in between walking segments for a more powerful workout. Gradually increase the number of minutes you run until your workout consists of more running than walking. Within a month, you should be able to run 20-30 minutes at a stretch.
Interval training combines moderate activity with bursts of intense exercise for maximum fitness and fat burning benefits. Interval training is also the best way to boost endurance quickly so all of your workouts provide more value. You can do interval training on machines, like treadmills, or by simply combining walking and running like the above program. Intensity can also be increased by adding resistance to the workout through an increased incline or the use of free weights.
Workouts for beginners are easy to do and can be increased as fitness level allows. Just a few minutes a day will get you started on a cardio program that will mean a healthier heart and a leaner, meaner body.