Cardio is incredibly important for all of us.
(And no, itwont kill your gains.)
So where should you begin if youre starting (or re-starting) a cardio habit?
But if you want some more information about your best options, read on.
What counts as cardio?
I haveanother article addressing this question in more detail, but here’s the short answer.
Is rhythmic and repetitivethink of the footsteps in jogging, or the arm strokes in swimming.
Can last for 10 minutes or more.
Is intense enough you feel like youre working.
A leisurely stroll isnt cardio, buta brisk walk could be.
Those all count as cardio.
Strength training workdoesn’tcount–it’s still good for you, but it’s a separate thing.
How much cardio should I do?
(They often say exercise but if you read the fine print, they are referring specifically to cardio.
Strength training is separate.)
What does 150 minutes per week look like?
It should feel like work, but not torture.
Youll be breathing a little heavier than at rest, but you could still easily speak in full sentences.
Vigorous cardioincludes everything harder than that, covering the spectrum from a lively jog to really intense intervals.
You may feel exhausted at the end of the workout.
You may not be able to do this kind of workout every day.
Vigorous cardio is good for you, but its often best in small doses.
Judge the difference from your breathing and your perceived effort.
Moderate cardio is about a 3, maybe 4 on a scale of 1 to 10.
Does it matter what kind of cardio I do?
Honestly: not that much.
and preference (do youlikerowing?).
Then, just add some athletic clothes, and you have the essentials.
Youll need the same basic gear for most other exercise, anyway.
You donotneed a running watch or a heart rate monitor.
Start slow, and by the end, attempt to be at a brisk pace.
Speed up a bit; try a jog or a fast walk.
If you start to feel tired, slow downjust a little bit.
Dont return to a slow walk unless you truly have to.
Speed up again when you feel ready, and repeat.
Walk for the last 5 minutes as a cooldown.
Over time, work toward keeping up a steady pace.
A slow, steady jog is better (for most of your training) than sprint-and-walk intervals.
That said, interval training is a fun thing to sprinkle in.
If youre worried that running is boring, trythese tips to keep it fun.
(Outdoor cycling is great, by the way.
There are also tons of options for indoor cycling workouts.
Use an app like Peloton or Aaptiv, or find videos on YouTube.
Then we have the staples ofbodyweight HIIT videos, like air squats and jumping jacks.
(Idescribe it in more detail here.)
No jump and no pushup.
And dont tell me you cant dance, because you dont need to impress an audience here.
Put on something that makes you happy, and shift your weight from one foot to the other.
Swing your arms a little.
Obviously, there are so many directions you’re free to go from here.
it’s possible for you to simply bop along to whatever is on the radio orshuffle your Spotify.
you could look updance cardio videoswhere an instructor leads you through a workout.
Or you could just pick any style you like and have fun with it.
