Health and Fitness Tips

Health and Fitness - Cardio For Beginners:

If you are new to cardio exercise, or have been inactive for awhile, consult with your health care provider to make sure that cardio exercise is safe for you.

Stretch after your activities, when your muscles are warm.

Drink water before, during and after exercise. Make sure you drink 8-10 glasses of water every day. Dress appropriately for the heat and cold.

Endurance activities should not make you breathe so hard that you can't talk. And they and should not cause dizziness or chest pain.

If you experience dizziness, chest pain or have difficulty talking during exercise, you are working beyond your level. Slow down until you feel better, and consult your doctor.

Choose an activity that you enjoy. The best exercise for you is the one you'll actually do, not the one you think you should do.

Walking is a great place to start since it doesn't require special equipment and you can do it anywhere, but you can try any activity that involves some type of continuous movement like cycling, swimming, running, aerobics, rowing, stairclimbing, etc.


Start with 2 or 3 days of your chosen activity a week with a rest day between workouts.


Begin with a 5-10 minute warm up of light cardio to gradually increase heart rate.


Begin where you ARE, not where you want to be. You may only be able to exercise for a few minutes at a time, but that will change quickly if you're consistent.


End each workout with a cool down of light cardio and stretch the muscles you've worked to relax and keep your muscles flexible.


Each week, increase your workout time by a few minutes until you can work continuously for 30 minutes a session.

After 4-6 weeks, change your routine by adding another day of exercise, increasing your pace/intensity, adding a new activity and/or increasing the amount of time you exercise.

More at: http://www.fitnessattitudes.com/beginners.html