Cardio fitness for beginners


Cardio exercise is any form of activity that gets your heart rate up. Cardio activity is very important for everyone. However, if you are a beginner you should start out slowly.

Check with Your Doctor:

Before beginning any exercise program, it is important to get a physical and tell your doctor what you are planning to do. Generally, your doctor will give you a healthy go-ahead. However, if there are any problems the doctor may give you a list of rules or precautions. He/She may also give you limits to follow.

Following you doctors orders is very important, as he/she is the one who knows what is best for you, based on your present health condition. Moreover, your doctor will be able to help you monitor your results as well as noting your overall improved health and wellness.

Getting Started:

As a beginner, you should start out slowly. Find any aerobic activity you enjoy and start with a maximum of ten minutes. After ten minutes check to see how you are feeling. Generally, you should be able to carry on a conversation. When you are doing aerobic activity, you should become slightly winded but still be able to carry on a conversation. You may want to slow down a little then try for another ten minutes of aerobic activity.

If at any point you feel like you are gasping for breath or struggling to continue you should stop and walk around a little in order to bring your heart rate down and catch your breath. Any time you begin gasping for breath you are working to hard and should slow down a little.

Aerobic Exercise:

Aerobic exercise is any form of exercise that gets your heart rate up. This can be any form of exercise that you can commit to do at least three times per week. As a beginner, you should start out slowly time wise and build yourself up to more after you become used to being active.


The best way for a beginner to start in my opinion would be a ten-minute moderate to fast paced walk each day. When you feel comfortable with this boost it up to twenty minutes. When that amount begins to feel comfortable then push it up to thirty minutes. This will get your body used to activity. This is not a stroll this is a moderate to fast paced walk. Try to shoot for eighteen to fifteen minutes per mile during these walks.

Water Walking:

Water walking is a great option for beginners. Water walking is very easy on the joints and will give you a great workout without causing stress on the body. If you have a facility near you that offers water aerobics, it would be good to start with a water walking class and then move up to a water aerobics class when you and your instructor feel you are ready.