If you are starting to get into cardio, we just want to take a moment and congratulate you on a great decision! You are taking a big step towards improving your overall health and well-being. Cardio is an important part of any workout regimen, as it helps to strengthen your heart and lungs and can help with weight loss.
It is also a great way to reduce stress and boost your energy levels. In this article, we will discuss the basics of cardio, how you can begin, and tips for getting the most out of your workouts. So grab your running shoes and get ready to get moving!
Before You Start
Before jumping into a cardio training program, there are a few important steps to take to ensure a successful and safe experience.
It is important to consult with a doctor before starting a new program. This is especially important if you are new to exercise or have a medical condition. Your doctor can provide guidance on what to expect and any precautions to take.
Take the time to create a plan for yourself that takes into account your goals and any existing conditions. Consider what types of cardio you want to do, how often you plan to exercise, and what intensity level you are comfortable with.
Make sure that you give yourself enough time to warm up properly. This will increase your heart rate gradually and help prevent injury. A good warm-up should include dynamic stretching such as arm circles or walking lunges.
Wear proper workout attire. This includes comfortable clothes that fit well, as well as appropriate shoes that provide cushioning and support.
One of the most important things to remember is to stay hydrated. This is equally important before, during, and after exercise. Drinking plenty of water will help keep your energy levels up and prevent dehydration.
Last but definitely not least, pay attention to your body. If something doesn’t feel right due to an activity, consider a substitute exercise instead.
Ready to jumpstart your cardio training? Check out our Cardio and Core class!
Intensity
Monitoring intensity during exercise is an important part of any workout routine. It helps to make sure that the exercise session is effective, safe, and goal-oriented to the individual’s goals and fitness level. This can be done in a variety of ways, such as using heart rate monitors and perceived exertion scales.
Heart Rate Monitors
Heart rate monitors are devices that measure a person’s heart rate. They’re used by athletes, doctors, and people who want to stay on top of their health.
The most basic type of heart rate monitor consists of two components: a band that wraps around your chest and a wristwatch-like device with a display. The band detects the electrical signals that your heart produces when it beats and sends them to the display device. The device then uses the signals to calculate your heart rate.
Heart rate monitors are particularly useful for someone who is trying to raise their endurance since the aim is to keep their heart rate within a certain range to maximize the benefits of their workout.
Rate of Perceived Exertion
Rate of perceived exertion (RPE) is a subjective measure of physical exertion that is used to gauge the intensity of exercise. It is based on how the individual perceives their effort rather than an objective measure such as heart rate, speed, or power output. RPE can be used to help determine the intensity of a workout, as well as to monitor recovery.
RPE ranges from 1 to 10, with 1 being a low intensity and 10 being the most intense effort level. The scale is often broken down into zones, with low intensity being 1-3, moderate being 4-6, and high being 7-10.
Related: Small Steps, Big Changes
Our Top Cardio Exercises for Beginners
Here are our favorite exercises to start improving your cardio!
Walking
Walking for cardio is one of the most effective and accessible forms of exercise. It’s easy to do, doesn’t require any special equipment or training, and can be done almost anywhere. Walking is a great way to improve your overall health, lower your stress levels, and get your heart rate up.
You can vary the intensity of your walking workout by changing your speed, terrain, or incline. Walking is an excellent form of cardio that can help you reach your fitness goals. It’s also a great way to get out and explore your local area, enjoy nature, and get a breath of fresh air.
Biking
Riding a bike is an excellent way to get a great cardio workout. It can be done indoors or outdoors and is a great way to get your heart rate up and burn calories. When biking outdoors, it's great to get outside and enjoy nature.
When you are riding a bike, you have the choice of whether to go for a leisurely ride around your neighborhood or take a longer ride and explore new areas. Biking is also a great way to increase your stamina and endurance. You can start off with a short ride and gradually increase difficulty and duration as your fitness level improves.
Final Thoughts
Starting with beginner cardio training can be a great way to get started on an exercise program. It is an excellent way to improve overall fitness and help reduce the risk of serious health conditions.
It is important to start slowly and gradually increase the intensity of the workouts as you become more comfortable and confident with the movements. With proper guidance and motivation, beginner cardio training can be a great way to improve your overall health and fitness.
Want to turn fitness into a family affair? Take a look at our Activities for Kids, Adults, and Families for ideas on how to stay fit as a family!
