Are you just starting out on your fitness journey and looking to add some cardio to your routine? Are you unsure of how much you should be doing?

It’s important to remember that too much cardio can actually be counterproductive, so it’s important to be mindful of your body and understand the recommended amount of cardio for beginners. 

In this blog post, we will explore how much cardio is too much for a beginner, and provide tips on how to get the most out of your workouts. Read on to learn more!

What are your goals?

When it comes to deciding how much cardio you should be doing, it's important to consider your goals. If you want to lose weight, build muscle, improve cardiovascular endurance, or just stay fit, the amount of cardio you do will vary. 

For weight loss, for example, longer and more frequent sessions are recommended; whereas if your goal is to improve cardiovascular endurance, shorter but more intense workouts may be better. Take some time to think about what you're hoping to accomplish with your cardio routine and set realistic goals accordingly. 

Make sure not to jump in head-first and overdo it – especially when you're first starting out! Listen to your body – if you find yourself exhausted after a session, take it as an indication that maybe you need to take things down a notch and adjust your schedule as needed. You don't have to push yourself to the limit every single day.

What type of cardio do you want to do?

When it comes to cardio, there are many different options to choose from, and it's important to find the one that best suits your individual goals. 

Low-impact aerobic exercises such as walking, swimming, and biking can be great for beginners who want to build up their endurance slowly. 

Running and HIIT workouts may be better for those who are looking for a more intense workout or who want to burn more calories. Jumping rope, dancing, and kickboxing are all excellent alternatives for people who want to mix up their routine.

Finally, circuit training is a great way to combine strength and cardio exercises into one workout. No matter what type of cardio you choose, make sure you are comfortable with it and that it works with your fitness level and goals.

How long should you do cardio for?

The amount of time you should spend doing cardio depends on your goals. If your goal is to lose weight or improve overall fitness, it’s recommended that you do at least 150 minutes of moderate-intensity aerobic activity each week. If you want to increase your endurance and performance, then up to 300 minutes per week of higher-intensity exercise may be beneficial.

When deciding how long to do cardio for, it’s important to consider the type of exercise you’re doing and your current level of fitness.

For example, if you’re just starting out, then you may want to begin with 10-15 minutes of light cardio three times per week and slowly increase your duration as you become more comfortable with the exercise. 

If you’re already quite fit and are looking to challenge yourself further, then you could look at increasing the intensity of your workouts and pushing yourself to go for longer periods of time.

It’s also important to remember that rest is an important part of any exercise program. Make sure to include rest days into your weekly routine to allow your body time to recover and prevent overtraining.

What's the intensity of your cardio workout?

The intensity of your cardio workout will depend on your fitness level and goals. If you are a beginner, you should start with a moderate-intensity workout that is designed to increase your heart rate and get your body used to regular exercise. 

This type of workout could include walking, jogging, cycling, or rowing. As you progress, you can increase the intensity by speeding up or adding more resistance. 

You may also find it helpful to use a heart rate monitor during your workouts to help you stay in your target heart rate range. Once you have established an exercise routine and increased the intensity, you can make adjustments depending on your individual needs and goals. Remember, it's important to listen to your body and take breaks as needed.

FAQS

Q: What is cardio?

A: Cardio, also known as aerobic exercise, is a type of physical activity that increases your heart rate and breathing rate. It involves activities such as jogging, swimming, biking, walking, and dancing.

Q: What are the benefits of cardio?

A: Cardio can help improve your overall health by strengthening your heart and lungs, reducing your risk of heart disease, stroke, and diabetes, improving your mood, and boosting energy levels.

Q: How much cardio should I do?

A: The amount of cardio you should do depends on your individual goals and fitness level. Beginners should aim for 20-30 minutes of moderate to intense exercise 3-4 times a week. As you progress and become more fit, you may want to increase the duration and intensity of your workouts.

Q: What types of cardio are best?

A: The type of cardio you choose is up to you. Popular forms include running, cycling, swimming, HIIT (high-intensity interval training), and rowing. Whichever activity you choose, be sure to challenge yourself and stay consistent with your routine.

Q: Are there any risks associated with too much cardio?

A: Yes, if you do too much cardio too quickly or for too long, it can lead to exhaustion and injury. To avoid this, start slowly and gradually increase the intensity and duration of your workouts as you get fitter. Make sure to rest and recover between workouts.