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Cardio Advice for the Beginner

Many people do some form of aerobic exercise. Some get results, and some don't. One article can't possibly begin to explore all the depth of this huge topic, but here are some key factors to keep in mind when you do cardio.

1. It must be sustained for at least 20 minutes. This doesn't mean that 20 minutes of easy pedaling on a stationary bike qualifies as adequate cardio exercise. It simply means that with enough vigor, 20 minutes can create a cardiovascular training effect. Actually, even 10 minutes, if done rigorously enough, will create a training effect.

2. Never use lack of time as an excuse to avoid some cardio training. If all you have is 10 minutes, then do 10 minutes. If you don't think such a small timeframe is worth it, then try jumping rope for 10 minutes nonstop. Or jog in place with high knees for 10 minutes. This will get your heart rate up.

3. But people actually do have a lot more than 10 minutes. If you make cardio a priority, you'll find 30 or more minutes to slip it into your schedule every day.

4. Wear appropriate footwear with good arch supports.

5. If the idea of aerobics or cardio seems boring, then participate in a group fitness class or join a hiking group.

The following count as cardio exercise: Brisk walking on level courses; slow walking up hills; any kind of jogging; cardio classes such as step, low impact, high impact, dance and kickboxing; tennis, basketball, cross-country skiing, inline skating, cycling, and use of any kind of cardio equipment found at your local gym.

My advice is not to obsess about heart rate, even if you're on equipment that has a heart rate monitor. A reading from a machine may not be accurate. Unless you are under doctor's orders to monitor heart rate, you should instead pay attention to how you feel throughout the session. Take the talk test. If you can easily carry on a conversation, you're not working hard enough. Going through the motions is not enough to incite improvement in your body's immune system, generate growth of denser capillaries, or cut your cancer and type 2 diabetes risk.

It's okay to be out of breath. The human body was designed to exert itself. So if you use a stationary bike, really pump away! It's okay to break a sweat. It's okay to get "pooped out" after only 10 minutes. At that point, pedal easily for a few minutes to recover, then go at it again. This training principle can be applied to all cardio venues. You can also find the pace at which, if sustained

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