Confused about exercising and all the cardio workouts you hear about? You're never in this alone-it can be intimidating when you begin a workout regimen. However, worry not, we created this simple cardio fitness plan just for beginners like you.
What are the Benefits of a Cardio Workout?
Before getting into cardio workout plans, here you should know some of the benefits you can enjoy from cardio exercise. Aerobic exercise, also known as cardio, Aerobic exercise refers to an exercise method that provides the energy required for exercise through aerobic metabolism. This type of exercise is great for improving cardiovascular health, burning calories, and boosting endurance. Some popular forms of aerobic exercise include running, walking, swimming, cycling, and dancing. Here are some of the benefits of cardio exercise.
Improved Heart Health: Cardio exercise strengthens the heart and lungs, making it easier for them to pump oxygen-rich blood throughout the body. This can lead to lower blood pressure, reduced risk of heart disease, and improved overall cardiovascular health.
Increased Calorie Burn: Cardio exercise is an effective way to burn calories and lose weight as well. The more intense the activity, the more calories you'll burn. On the other hand, regular cardio exercise can also help you maintain a healthy weight by increasing your metabolism and improving your body's ability to use energy more efficiently.
Enhanced Lung Function: Aerobic exercise also improves lung function by increasing the amount of oxygen your body can take in and use. This can lead to better endurance, reduced shortness of breath, and improved overall fitness.
Reduced Stress: Cardio exercise releases endorphins, which are chemicals in the brain that produce feelings of happiness and well-being. This can lead to improved moods, reduced stress, and increased energy levels.
Increased Endurance: Regular cardio exercise can improve your endurance, allowing you to perform activities for longer periods without getting tired. This can be especially beneficial for athletes or anyone looking to improve their physical performance.
Moreover, cardio exercises as well as improvements in sleep, strengthen the immune system and reduce the risk of type 2 diabetes and some types of cancer. From all these benefits, you can clearly see aerobic exercise is an essential component of any well-rounded fitness plan. No matter what, a cardio workout plan can help you achieve your goals.
5 Best Cardio Exercises for Beginners
We are going to introduce you to the 5 best cardio exercises for beginners who are just about to start. These are especially for beginners and a great way to start your fitness journey.
1. Walking: A Beginner-Friendly Cardio Exercise
Walking is an excellent low-intensity cardio, which is a perfect sport for both young and mature people, who don't have any special skills or physical fitness. It is a cardio exercise that does not put stress on the joints, nor does it require any special equipment.
Walking has tons of advantages, among which are improved cardio fitness, less stress placed on the joints, and a positive effect on mental health. To begin with, start with short walks and then increase the duration coupled with intensity until you become more pro. There are lots of people who use a pedometer or a fitness tracker to see how they are doing and to have small objectives they can beat.
2. Cycling: A Very Accessible Cardio Option
Cycling is another good cardio workout that may be done indoors and outdoors for beginners. Being a low-impact exercise, it doesn't put so much stress on your joints and can therefore be beneficial for individuals who have joint problems or injuries.
Regular cycling can strengthen your heart and lungs. Also, the best part is its versatility and convenience. You can choose to ride a stationary bike at home or venture outdoors for a refreshing ride. Cycling can easily adapt to your preferences and schedule.
When starting with cycling, begin with shorter rides and gradually increase the duration and intensity as you get more comfortable. Make sure to adjust the seat height of your bike for optimal comfort and safety. And remember, always wear a helmet and follow traffic rules if you're cycling outdoors.
3. 30-Minute Treadmill Workout:
I must say that it is one of the best cardio workout plans for endurance. The treadmill is one of the most popular cardio machines that can be adjusted to your own pace. You only need to choose from three options: walking, jogging, or running. This 30-minute treadmill workout is made for beginners who want to strengthen their cardiovascular health and burn some calories.
Warm-up (5 minutes): The first thing you should do is walk for 5 minutes at a slow pace. This will help to warm up your muscles and joints.
Interval Training (20 minutes): Change walking and running styles alternately. Do 1 minute of walking followed by 1 minute of running. Do one repetition for 10 sets following this interval pattern.
Cool-down (5 minutes): End your workout with a 5-minute walk and stretch your muscles to relax them.
If you're looking for a versatile treadmill for home workouts, I'd recommend checking out the FED Fitness TM1 Fully Folding Treadmill. With its incline settings and preset training programs, it's one of the best for your cardio workout needs. In addition to that, its folding design makes it convenient to store when not in use. The built-in Bluetooth is also handy for connecting apps to track your runs- And all at a very affordable price! So, you can try it.
4. 20-Minute Elliptical Workout
The elliptical machine provides an excellent alternative for comfortable cardio routines, and the impact of this type of exercise on joints is minimal. The following is a 20-minute workout on an elliptical machine that is suitable for individuals with no or little workout experience and who need to improve their cardio health and reduce their body weight.
Warm-up (5 minutes): Start with a gentle pedaling at a very low speed for 5 minutes to get the required blood circulation into the muscles and joints.
Steady-State Cardio (10 minutes): Bike at a moderate speed for 10 minutes and keep an eye on your heart rate. It must be at a level where you can talk but cannot sing.
Interval Training (5 minutes): Mix up the periods of the intense and the low-intensity intervals. Cycle as hard as you can during the next 30 seconds and then slow down during the 60 seconds to come. Execute this move 5 times.
Cool-down (5 minutes): End this workout with a 5-minute of pedaling at a medium pace and stretching exercises to cool down and stretch your muscles.
Here we will encourage you to look at this full-body cardio machine below, the FED Fitness Yosuda EM1 Long-Stride Magnetic Elliptical Machine. It's quiet, and low-impact design takes the hassle out of getting in an effective sweat sesh from the comfort of your living room. With 16 resistance levels, it offers customizable workouts similar to outdoor training.
5. 30-Minute Rowing Workout:
Moving on to our next cardio exercise, it's a 30-minute rowing workout. Rowing is a sport, similar to rowing, which engages all the parts of your body in the process – arms, legs, back, and abdominal muscles. This workout takes only 30 minutes and is ideal for newcomers trying to get better at their cardiovascular fitness and strength.
Warm-up (5 minutes): Start by rowing at a slow pace for 5 minutes to warm up your muscles and joints.
Steady-State Cardio (15 minutes): Row at a moderate pace for 15 minutes, maintaining a steady heart rate.
Interval Training (10 minutes): Alternate between high-intensity and low-intensity intervals. Row as fast as you can for 20 seconds, then row at a slow pace for 40 seconds. Repeat this interval pattern for 5 sets.
Cool-down (5 minutes): Finish your workout in a 5-minute row at a slow pace to cool down and stretch your muscles.
So these were the 5 best cardio exercises that you can do at the beginner level. Remember, consistency is key to seeing the results.
Tips for Beginners Who Are Trying Cardio Fitness Plan
Starting a cardio fitness program may be fun, but it is also necessary to take it slowly and safely to prevent injury and ensure that you reach your target of succeeding in the long term. Here are some tips to help beginners get started with cardio:
- Take the slow and easy way. An easy place to start is to set smaller goals, such as walking 20 minutes two times a week. In case you realize you need more, there is always a chance to add it the next time.
- Select the ones you enjoy the most. Whether it is dancing, cycling, running, biking, or swimming. Making the activity enjoyable is the key component to participation success.
- Begin gradually. Nothing hard. Push for 10 minutes if you can't go further. Listen to your body; you can start slowly at the beginning.
- Before and after your workout, you should stretch your muscles well. Warming up is a prevention of injury, and cooling down is a procedure that is helpful to avoid soreness.
- Drink water, water, water! During a workout, being hydrated makes the body feel more comfortable.
- Watch how it feels. If you feel any pain, scale down the exercise or take a rest for a day.
- Plan rest days after workouts so your muscles can have time to rest and recover. Consequently, if you do not give yourself rest, you may end up getting tired.
- Always pay attention to perfect form during any physical activity. For instance, develop the habit of standing straight when walking so that it will not become a source of strain.
- Monitor your workouts by keeping a journal. For instance, note what you eat and the emotional state that results after that. This consequently helps you and your doctor track your improvements.
Conclusion
Even if you've never used gym equipment before, that's okay. We can proceed gradually, starting with gentle exercises like walking and jogging. This helps avoid injury and helps you progressively improve your fitness level. You can also start with our recommended aerobic exercises. The most important thing is to get started, and once you start, try to integrate aerobic exercise into your life, making it a habit. Then you will reap the benefits of better health.
