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Good cardio routine for beginners?

post #1 of 29
5/22/08 at 2:20pm
Thread Starter 
I want to increase my cardio health as my baseline is horrible (really poor) - any good routines to help me out to strengthen my heart and lungs?
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post #2 of 29
5/22/08 at 2:41pm
Intervals of two minutes walking, one minute jogging. Repeat 10x = 30 mins. Gradually increase the time you are jogging until you can jog the whole 30 minutes.
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post #3 of 29
5/22/08 at 2:53pm
Quote:
Originally Posted by bbaquiran View Post
Intervals of two minutes walking, one minute jogging. Repeat 10x = 30 mins.
Gradually increase the time you are jogging until you can jog the whole 30 minutes.

this is a good advice. i also recommend simply start at a brisk walk for 30 minutes. and over the days increase by an interval , so that after a month or a few weeks you are at a full jog for the duration.
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post #4 of 29
5/22/08 at 3:23pm
Quote:
Originally Posted by bbaquiran View Post
Intervals of two minutes walking, one minute jogging. Repeat 10x = 30 mins.
Gradually increase the time you are jogging until you can jog the whole 30 minutes.

Seconded, this is what I do with my most out of shape clients who want to start running. If you are a heavy person, then I would only do this interval exercise 2 or 3 times a week at most, the other days you should do something low impact such as Dual Action Elliptical. You're likely to get injured if you run often and you weigh a lot.
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post #5 of 29
5/22/08 at 3:45pm
Thread Starter 
Sweet sweet - i'm not overly large, actually i'm 6'2 170lbs - just got a gut (skinny fat as they say...) Any thing else to add some variety?
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post #6 of 29
5/22/08 at 3:58pm
Step-Mill.
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post #7 of 29
5/22/08 at 5:03pm
if i run 1 mile in 8 minutes compared to running 1 mile in 10 minutes

(even though these aren't the exact numbers)

Does this have the same effect?
or is it actually better to run it in 10 minutes
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post #8 of 29
5/22/08 at 10:31pm
Quote:
Originally Posted by constant struggle View Post
if i run 1 mile in 8 minutes compared to running 1 mile in 10 minutes

(even though these aren't the exact numbers)

Does this have the same effect?

Obviously running 8 minute miles is more intense than running 10 minute miles, and will have a greater impact on your body in general. Whether that's good or bad will depend on your current state of fitness and your goals.
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post #9 of 29
5/22/08 at 10:35pm
swimming
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post #10 of 29
5/23/08 at 10:26am
Swimming is a great full-body exercise, however if you're simply stating off, it might be a little too much right away. Start off with brisk walks for long periods - 30 mins to 1 hour - then when you feel more comfortable, move on to a light jog. One thing that turns people away from working out is the fact that it seems like too much hard work, which is normal if it was never in your lifestyle. Go at it at a slow pace, and if you ENJOY it, then push yourself a little harder. Keep in mind your body takes a while to adapt to exercise. I've started running at least 3 times a week for the past month, 6kms in 30 mins. Although I try to push myself harder, I can only shave off a few seconds each day if I really try. Also see if you perfer running on a machine, or outdoors. When I run on a machine, it feels like forever for a 30 min jog. Outside, it feels great and goes by much faster as I actually see the scenery move. One more piece of advice is to ease into walking/running over elliptical machines and even swimming (but still can be used as an alternative exercise). jogging is a more weight bearing exercise, and other than if you have an injury, can be beneficial to your health in the long run. It will allow for stronger joints and denser bones.
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post #11 of 29
5/23/08 at 10:35am
micbain, what is your purpose? to lose weight or just to get in shape?

In any case, I am not a big fan of the treadmill or elliptical, but what others have suggested is solid advice.

My personal favs, especially if you have access to them are:

- Swimming (great cardio)

- Rowing Machine (better cardio from this than you would get from an elliptical or treadmill, imo, and it works your back/shoulders)

- HIIT (high intensity interval training) - great for getting in shape and losing weight. Like someone suggested above - it's akin to a walk/jog. Once you progress and are in better shape, you can turn it into a spring for 1 minute, jog for a few minutes. Do this for as long as you can and change up the interval to suit your abilities.

- Pickup Basketball - if you can play, go for it. And challenge yourself to focus on playing defense, rebounding and moving without the ball. This is great cardio.

- Jogging: it's solid, but try to mix it up with some of the above.
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post #12 of 29
5/24/08 at 2:53am
hey i'm starting cardio too, but my main focus is on weightlifting.

i've heard that doing too much cardio can detract from muscle growth and destoy muscle (because after your glucose is burned up, energy comes from carbs and muscle tissue), but does anyone know how much cardio i can safely do so that no muscle is lost?

i do a full-body workout every other day. would it be ok to do like 30 minutes of the stair climber on my day off from lifting weights? would that be over training?
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post #13 of 29
5/24/08 at 4:37am
No, you can do that just fine. If you do find that you stop making gains, however, then cut back on it.
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post #14 of 29
5/24/08 at 4:42am
Quote:
Originally Posted by gumercindo View Post
)

- Rowing Machine (better cardio from this than you would get from an elliptical or treadmill, imo, and it works your back/shoulders)

+1 ... Rowing machines are the horse I like to beat to death around these parts. See: But a spectacular, low impact workout that if you wish to progress can be the best workout you'll ever do. Just make sure you have proper form or you'll destroy your back. Enough of that rant.

At 6'2 170 my off hand guess is you can start at more intense levels than jogging/walking intervals. That does depend on your age of course, and how your knees are etc etc.

This 22 yr. old kid who used to live by me used to walk around the block for 30 mins to 'improve' his cardio. He said his mom told him it was a good way to get started. He was exactly your size, 6'2" 170 and he made a fool of himself by walking around when he could have at the least jogged.

You said you want to strengthen your lungs/heart. Thats done essentially through pushing what you are currently capable of doing. Whatever routines you decide to do, make sure you exert yourself properly, simple little saying - no pain, no gain.

Have fun.
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post #15 of 29
5/27/08 at 12:44pm
Quote:
Originally Posted by bach View Post
hey i'm starting cardio too, but my main focus is on weightlifting.

i've heard that doing too much cardio can detract from muscle growth and destoy muscle (because after your glucose is burned up, energy comes from carbs and muscle tissue), but does anyone know how much cardio i can safely do so that no muscle is lost?

i do a full-body workout every other day. would it be ok to do like 30 minutes of the stair climber on my day off from lifting weights? would that be over training?

don't worry about doing too much cardio unless you're training to be a marathoner. 30 mins of stair climber on off days isn't anywhere close to over-training.
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