Cardiovascular exercise is a way for beginners to start a regular exercise routine. Most gyms offer a range of machines designed for cardio training, any of which raise the heart rate, strengthen your circulatory system, burn off fat, reduce health risks and improve your stamina. Whenever you begin a new exercise routine, check with your doctor about any health risks related to your fitness level, weight, age or any chronic conditions, such as weak joints or respiratory problems.
Planning Your Workout
When you exercise may prove just as important as how you exercise. If you don't make your workout a convenient, prioritized part of your week, you won't stick to the new routine. Depending on your schedule, you might do short bursts of cardio exercise several times a week or just one or two longer sessions. The U.S. Department of Health and Human Services recommends a minimum of 150 minutes of moderate cardiovascular exercise, or 75 minutes at a more vigorous pace, every week. In addition, you should eventually plan to add strength training at least two times per week for a well-balanced routine.
Selecting a Machine
Your gym probably has several types of cardio machines available, which may include treadmills, ellipticals, stationary bikes, step machines and rowing machines. Treadmills are perhaps the most familiar option, and the most straightforward. You walk, jog or run over a moving belt, just as you would on normal ground. However, if you prefer to spare your joints the impact of running, opt for an elliptical cross-trainer, which uses oscillating stirrups to let you "run" without ever striking the ground. However, it's easier to unintentionally relax your pace on an elliptical, versus a treadmill. Stationary bikes let you sit while you exercise. Step machines work your legs and buttocks with particular intensity. Rowing machines also offer a full-body workout, engaging your abs and legs as well as your arms.
Stretching, Warming Up and Cooling Down
Don't just jump on a cardio machine and start chugging away. To avoid muscle strains and possible injuries, first warm up your body with five to 10 minutes of exercise at about half your normal pace. Do the same at the end of your workout to "cool down." Stretch all of the muscles you use during exercise, either before or after you work out. You'll improve your flexibility and may further spare yourself injury or strain.
Long-term Benefits
Starting a cardiovascular routine can lead to long-term rewards. In addition to your improved overall health and fitness, you may reduce the tendency for depression or anxiety. According to Mayo Clinic, regular aerobic exercise can also improve mental clarity in older adults. By keeping your body in regular exercise throughout your lifetime, you increase your lifespan as well as your quality of life, reducing the tendency to chronic conditions or viral diseases.
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