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Cardio Workouts For Beginners

Cardio Exercises for Beginners

Cardio exercises are performed continuously with activities such as walking, running, cycling, swimming, and aerobics, which burn calories thus help in loosening weight and strengthen your heart and lungs. But remember to stick to a cardio program that fits your fitness level.
Find below the general guidelines for cardio exercises.

Exercises for health benefits: Do cardio workouts moderately intense 5 days a week for 30 minutes a day or vigorously 3 days in week for 20 minutes a day.

Exercises for weight loss: Do cardio workouts every day 1 to 1 ½ hours.
Note: Work out at a moderate intensity mean you are working out but will be able to talk.

The Basics of Exercise

There are certain principles that rule the world of exercise and finding them can certainly help you with different sections of your workout.

An easy way to start an exercise program is by utilizing the FITT principle. This word form stands for Exercise Frequency, Intensity, Time and Type.

Frequency: This refers to how often you exercise. After any kind of exercise performed, your body finishes a process of rebuilding. So, finding an exercise frequency is significant in order to get a balance that gives just enough stress for the body to adjust and allow enough time for healing.

Intensity:  Refers to how hard you work. This too needs a good balance to make sure the intensity is hard enough to burden the body.

Time: This refers to how long you exercise. This varies based on the intensity and type.

Type: Refers to the type of exercise you are doing such as walking, jogging etc.

For most of the people, the toughest part of exercising is to get started. Lack of time and hectic work schedules contribute to the excuses. But for some people, lack of basic knowledge restrains and prevents them from getting started.

Designing your new fitness routine by taking it into the four FITT principle will make you create a workout plan quickly that can provide you with good results.

For beginners, choosing the Type of exercise can be a best area to start planning your routine. But remember, if you have the frequency, intensity, and time but dislike the actual exercise routine then you can never do it. So, it is better that you start with something you really like such as walking, running, cycling, swimming, dancing, or something that is interesting you.

Next step is to determine the Frequency. Plan how much time you can devote to this workout each week.  But be realistic in it, as there is no use in setting high expectations that you really cannot follow.

If you have only limited time, then follow a higher intensity workout sessions that is to say burning more calories in lesser time such as jogging than walking which takes 30 minutes but burns more calories where as walking may require 45 to 60 minutes.

When you start working out at a sufficient intensity, time, and frequency, you will see the improvement in your body and start seeing changes in your weight, body fat, and strength. As you see your body is adjusting to your current FITT level, it is time that you start another one such as if you have been walking three times in a week for 30 minutes and have topped seeing any difference or improvement, you could think about changing your workout program by implementing one or more of the below.

Frequency - Add one more day to your walking routine.
Intensity - Add jogging or speed walking.
Time - Add another 15-30 minutes to your regular workout time
Type - Try different activities such as cycling, swimming, or even aerobics to your workout routine.

Keep changing any of these above variables once in every 4 to 6 weeks in order to improve your fitness, strength, and endurance. You need to increase the frequency, intensity, and time of your workouts progressively. The simple way of energizing your body is by trying different activities. For example, if you are normally walking on the treadmill, try a ride on the bike that uses different muscles and burn more calories.

The way you exercise needs to be specific to your goals. If your ultimate goal is health, fitness, and weight loss, then you should focus more on your total body strength, cardio, and a healthy diet plan. But remember that your training matches to your specific goals.

Resting time

We often focus on exercising as much as possible, but rest is also equally important for reaching your fitness and weight loss goals. You should have at least one day of rest between your strength training workouts and make sure that you do not work on the same muscles 2 days in a row in order to give your body the time it requires to rest.

The Benefits of Cardio Exercises

  • Fitness
  • Weight loss
  • Bone density increases
  • Reduces stress levels.
  • Heart and lungs become stronger
  • Reduces the risk of heart disease and certain type of cancers
  • You will have good sleep
  • You feel more energetic
  • Relieves from anxiety and depression.
  • You feel more confidence about the way you look after a workout.
Indus Women wishes you all the good luck!