Cardio is a form of exercise that raises your heart rate and causes you to break a sweat. Not only does this type of training promote weight loss, but it also strengthens the lungs and heart. If you are new to exercise and do not like the idea of going to a gym, the home is a good setting to start making progress toward better health.
Cardio Options
Before you set your sights on doing cardio, you first need to consider what forms you have access to. Walking, jogging and running are always available being that you probably have roads or paths around your house. You also may want to invest in a piece of equipment for the indoors like a treadmill, elliptical or rowing machine. These come in handy in times of inclement weather. Jump ropes, bicycles and stairs make effective cardio tools as well. A jump rope can be utilized outside or in any room that has a high ceiling. A staircase has multiple applications. You can either walk or run up the whole thing, or step up and down on one or two steps repetitively.
Health Benefits Workout
When you do cardio, your goal is to complete a minimum of 30 minutes of exercise. This is enough time to reap health benefits. Being that you are a beginner, you may get winded after as little as 10 minutes. In this case, your best option is an accumulated workout. For example, walk briskly for 10 minutes as soon as you get up, during your lunch break and in the evening. This method is just as effective as doing 30 minutes of consecutive exercise according to the American College of Sports Medicine. Aim for four or five sessions of cardio workouts a week.
Mixed Routine
Boredom is a major reason for falling off the wagon with workouts. If you do the same thing day in and day out, it can become cumbersome and your motivation to do them will evaporate. To prevent this from happening, try a mixed routine. Instead of doing one exercise five times a week, do two or three and alternate them. For example, jog on Tuesday and Thursday, jump rope on Wednesday and go for a bike ride on Saturday. You also have the option of doing two or more things in each workout. For example, run for 20 minutes, ride a bike for 20 minutes and jump rope for 20 minutes.
Interval Training
Interval training is a routine that involves alternating back and forth between high and low intensity. Although it is more intense than steady state training, it still has a place in a beginner's workout. According to Mayo Clinic, interval training boosts your aerobic capacity and caloric output. Choose your type of exercise and perform a light warm up for five to 10 minutes. This will get blood flowing to your muscles and loosen up your body. Then increase your speed to a high intensity for 20 seconds. Reduce your speed to a low intensity for 40 seconds and continue to alternate back and forth for 30 minutes. Once you have reached this point, finish with a light cool down. A beginner interval workout can be something as simple as walking briskly for 20 seconds and walking slowly for 40 seconds.
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