Cardio Workouts

Beginners Cardio

If you are out of shape and lack fitness do not start off with intense cardio sessions as you will quickly burn yourself out and then you will give up. Take it one step at a time and build up your fitness level every week. Suggested beginners cardio sessions are:

  • Walking (Leave the car and walk to where you are going. Use the stairs instead of the lift.)
  • Fast Walking
  • Jogging
  • Aerobic Training

Aerobic training is cardio exercise at a low to moderate pace up to a point at which you can still carry on a conversation, even if you are breathing a little heavily. You should be able to keep this up for 30 minutes or more. Low to moderate intensity aerobic exercise is at a heart rate of approximately 50 to 70% of your maximum heart rate. At this intensity, and with reasonable fitness, you should be able to supply the exercising muscles with sufficient oxygen to keep them contracting and performing for some time. Aerobic means “with oxygen.” Examples of aerobic exercises are:

  • Cycling
  • Swimming
  • Jogging
  • Aerobic Class
  • Rowing Machine
  • Cross Trainer

High Intensity Training (HIT)

High Intensity Training involves Anaerobic exercise. Anaerobic means without oxygen. It is at an intensity at which your muscles requirements for oxygen exceed the amount you can supply by breathing. At this exercise intensity, you will stop sooner rather than later because the muscles will fail to function. At this level of intensity, your heart rate may be at 90 to 100% of your maximum heart rate. High Intensity Training burns more calories during workouts compared to aerobic workouts and continues to burn more calories after the workout has finished. High Intensity Training takes less time in the gym compared to aerobic workouts. Examples of anaerobic exercises are:

  • Sprints (Hill sprints are better. Run for 1 minute. Walk for 2 minutes. Repeat between 6 – 12 times depending on fitness level.)
  • Circuit Training (30 push ups, 1 min rest, 30 lunge jumps, 1 min rest, 30 squats, 1 min rest, 30 burpees, 1 min rest, 30 lunges each leg, 1 min rest, 30 knee up jumps, 1 min rest, 30 star jumps, 1 min rest, 30 squat thrusts, 3 min rest, repeat the circuit doing sets of 15 instead of 30.)
  • Cycling (Cycle fast for 1 minute. Cycle slow for 2 minutes. Repeat between 6 – 12 times depending on fitness level.)
  • Rowing (Row fast for 1 minute. Row slow for 2 minutes. Repeat between 6 – 12 times depending on fitness level.)
  • Boxercise Session
  • Body Pump Session
  • Spin Classes