Light cardio exercise is appropriate for beginners, bodybuilders and people trying to gain weight. Typically, light cardio exercise simply is not enough to help a person get in shape because it doesn't tax the cardiovascular system enough. Everyday activities such as shopping and doing laundry count as light cardio, according to the Centers for Disease Control and Prevention (CDC). Light cardio exercise such as walking may be beneficial for bodybuilders because it won't use up the calories they need to build muscle, according the National Academy of Sports Medicine (NASM). Beginners and seniors also may benefit, as light cardio can introduce them to exercise without overworking their bodies.
Step 1
Walk slowly or do activities such as cycling, water aerobics or gardening at a light intensity if you are new to exercise. Keep your speed low so you can talk and sing easily while working--using the Talk Test is how you can measure intensity, according to Arkansas.gov. Do light cardio exercise five days a week for 30 minutes for health and then work up to moderate intensity where you will no longer be able to sing, as recommended by the CDC.
Step 2
Work up from 30 minutes at a light intensity to a moderate intensity for between 60 to 90 minutes daily if you want to lose weight, the CDC recommends.
Step 3
Engage in light cardio exercise such as walking for 20 minutes two days a week, along with two to three days of strength training if you are trying to gain weight, according to the article "7 Cardiovascular Training Mistakes" on AskMen.com.
Step 4
Perform light cardio exercise at 60 percent of your maximum heart rate at most three days a week for 20 to 30 minutes in addition to your strength training routine if your goal is muscle gain, NASM recommends. Subtract your age from 220 to get your maximum heart rate in beats per minute. A 40-year-old person would have a max heart rate of 180 bpm. Multiply your max heart rate by 60 percent, or 0.60, to get your target heart rate (THR) for light cardio, MyDailyMoment.com says. The THR for a 40-year-old would be 108 bpm. Take your pulse periodically or use a heart rate monitor to keep track of your pulse.
Tips and Warnings
- Light cardio can be used as part of an interval training program for increased cardio fitness. Do 20 to 30 minutes of interval training using the following intervals: one minute vigorous intensity and three minutes light intensity, the Aerobics and Fitness Association of America (AFAA) recommends. Determine your max heart rate (which 220 minus your age) and multiply that number by both 80 and 90 percent to get your THR zone for a vigorous intensity. Light intensity should be performed at 60 percent of your maximum heart rate.
References
- Arkansas.gov: Talk Test
- "NASM Essentials of Personal Fitness Training: Course Manual;" National Academy of Sports Medicine; 2008
- "A Guide to Personal Fitness Training: Aerobic Fitness Association of America;" Mary Yoke, M.A.; 2003
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