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Cardio, Fitness

How To Start Cardio For Beginners

Here is how to start cardio for beginners, no matter what activity you choose: running, biking, inline skating or dancing the can-can. In the beginning they all rely on the same principles.

How To Start Cardio: Safety First

The first thing to do before you start cardio in any form is to check your health status with your doctor.

This concerns everyone, not only people with known health problems. You might have a condition you don’t know about and it would be stupid to endanger your health with something supposed to make it better.

Choose Beginner Cardio Equipment

Depending on the activity you picked, you need the right cardio equipment to do it. For running that’s the right shoes, for cycling a suitable bike etc. It’s beyond the scope of this article to explain the right choices in detail, but for beginners it’s wisest to not spend too much money.

Garages and basements are full of expensive carbon fiber bikes, running shoes suitable for Olympic competitions, cross-trainers that take your pulse and brew coffee (ok, I made that up) and more cardio paraphernalia. Having it seemed a great idea when people decided to get fit. But when the early enthusiasm wore out it all ended up neglected. The right time to get out the big bucks and go for serious gear is when you know what activity really suits you.

To start cardio get cheap running shoes that fit and feel comfortable. Borrow a bike for the first cycling tours etc. You get the drift.

At The Beginning, Slow Cardio Wins Your Race

Once you have decided for an activity and got simple equipment to do it, starting always, always, always comes down to the same thing: Take. It. Easy. This goes for the number of training sessions per week and how long and exhausting you make each.

Many newbie trainees, especially runners-to-be, tend to take the “now you cycle / run / skate” part of any beginner cardio instructions as “do it as often and as fast as you can for as long as possible.” The only results you get out of that are burning out and risking an injury on top.

girl doing cardio

Don’t force it, because cardio should be a bit enjoyable too!

In the beginning, two or three sessions per week for half an hour (eg. Mondays – Wednesdays – Fridays) at low to moderate intensity, which we’ll get to in a second, will suffice. Not feeling totally exhausted also makes you look forward to your next session.

Warming Up For Cardio

Now we get practical. Each of your sessions starts with warming up, which means spending the first two or three minutes with the activity you are going to do, but at low intensity. For runners this means swift walking, for cyclists, inline skaters and others to do low speeds. This will increase blood flow to your muscles and prepare them for the “live” task.

Loads of people believe in stretching before cardio, but in many cases that does more bad than good, as stretching a cold muscle can cause injuries. Imagine trying to bend a frozen piece of butter or a warm one; warming up with the activity you actually want to do is more recommendable.

Ok, You Start Cardio For Real

After this warm-up phase is over, you do the real thing, which is where we have to talk about intensity. You let your intensity go too high, and you may burn out or injure yourself, as said above. You stay too low and you won’t see any training effect.

Difficult, isn’t it? Here’s a simple rule of thumb: do your cardio with intensity, but at a rate where you can still hold a conversation.

If you want to be a bit more exact about it, you can measure your pulse by taking a watch with you and count how many times you feel your pulse within 15 seconds. Take that number times four and compare it to your maximum heart rate, which you roughly calculate with the formula 220 – your age. Aim for 50 – 75 percent of that number. If, for example, you are 20 years old, then your maximum is 200 and your pulse during cardio should be 100 – 150 beats per minute.

Half An Hour, Are You Crazy?

Chances are that when you are very out of shape, even the intensity I just told you to go for will prove difficult to do for half an hour. Which is perfectly ok and was the same for me.

When you are getting mucho out of breath and your heart feels like an internal machine gun operated by a maniac, slow down. Don’t stop, because that makes it harder to get going again. Simply switch back to swift walking (for runners) or low speeds (if you do inline skating, cycling etc.). Let your breath come back and your pulse go down. When you feel you are out of the yellow alert zone, go back to the speed from before. Repeat this as often as is necessary to get your half hour session done.

When I started running, back when I was 196 lbs, my running stretches were from here to the next street corner and the breaks from, well, considerably longer, to put it delicately. Trust me, the ratio between actual cardio and where is my breath will reverse and finally you will be able to do a continuous half hour session. When it happened to me, it felt like I had climbed Mount Everest, discovered America and invented the wheel.

At The End, Decelerate

At the end of your session, don’t simply stop, but do what you did at the beginning: continue for two to three minutes at low speed. If you heart is at 170 bpm and you simply stop, your body has trouble keeping your blood pressure up and you may faint.

Let’s Summarize

Here are all steps on how to start cardio in summary:

  • Get a check-up by your doctor before you start
  • Buy cheap gear to find out what you enjoy doing
  • At the beginning, go for 2 -3 sessions per week, half an hour each
  • Start each at low intensity to warm up
  • Then go for medium intensity, but switch to low intensity as often as needed
  • Finish each session with low intensity to slowly let heart beat and blood pressure adjust

You Can Do It!

There you are: this is all a beginner needs to start cardio. And you too can do it. Seven years ago, I was one of the worst couch potatoes possible and would have thought it insane to seriously contemplate doing this.

Pictures courtesy of Bruno Collinet and Mike Baird.

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Latest Comments

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23 Comments

  1. Kim says:
    February 11, 2013 at 7:48 pm

    Great tips, especially for a newbie!!! I think the biggest thing is to pick an activity that you enjoy. People always tell me they don’t like to run – Then don’t run!!!

    Reply
    • evilcyber says:
      February 11, 2013 at 7:54 pm

      Thank you, Kim! And yes, cardio does not equal running; everyone has to find the activity *they* enjoy!

      Reply
  2. Cindy says:
    February 11, 2013 at 8:29 pm

    I have such a hard time with slowing myself down. I guess because I am a stressed, high-anxiety person I just go at the speed my brain is racing at. Then I end up hyper-ventilating after 10 minutes. Maybe I better workout listening to sounds of the ocean or something.

    Reply
    • evilcyber says:
      February 11, 2013 at 9:23 pm

      Heah Cindy, I know that feeling! When your brain is at hyperspeed, you feel like your body has to literally go along with it, as soon you start moving.

      Tat recently put together an excellent article on meditation, maybe it helps:

      https://evilcyber.com/the-rest/benefits-of-meditation/

      Reply
  3. Dr. J says:
    February 11, 2013 at 8:32 pm

    Excellent suggestions for beginning a running program. I especially endorse starting by running slowly to warm up and stretch out.

    I would encourage those who decide to test themselves in a race, perhaps a 5K (3.2 miles) to begin the same way. Two reasons besides to avoid injuries. One, most beginners in a race start way to fast and it hurts their total race performance. Two, it’s a lot more fun to start slow then pass the people who started too fast as you run the race.

    Reply
    • evilcyber says:
      February 11, 2013 at 9:24 pm

      Hahaha! We should switch names, J! πŸ˜€

      Reply
  4. UK18 says:
    May 31, 2013 at 1:33 am

    My preferred cardio would be jogging/running, however this is supposed to be very bad for knees especially in the long term. Is there a way I can do this without damaging my knees? I understand that the right shoe is very important but is there any other way to minimise damage?

    Reply
    • evilcyber says:
      May 31, 2013 at 3:08 pm

      Your best bet is to vary your cardio: do running for x months, then cycling etc.

      What usually ruins knees is very long stretches of monotonous stress, which leaves the stressed areas no time to recuperate.

      Reply
  5. UK18 says:
    July 8, 2013 at 5:59 pm

    I am thinking of starting jogging now but I need some running shoes, can you recommend any good beginner running shoes that will be fairly cheap?

    Reply
    • evilcyber says:
      July 8, 2013 at 6:09 pm

      For the beginning and while you are finding out if you like running, just about any cheap pair will do. The cheaper ones simply often wear out sooner and tend to be a bit heavier. My first pair was from Aldi and cost €15.

      If you think running is for you, get the serious gear, but make it a model from last year:

      https://evilcyber.com/fitness/running-shoes/

      The pair I run with at the moment originally cost €60 and I bought them for €30.

      Reply
  6. UK18 says:
    July 8, 2013 at 6:12 pm

    not a bad price, I will start looking for bargains online for older models. Which brand would you recommend?

    Reply
    • evilcyber says:
      July 8, 2013 at 6:15 pm

      The one that says “on sale” πŸ˜‰

      Seriously, I have run with Nike, Adidas, Asics and Fila and never noticed any serious advantage only one company possessed.

      Reply
  7. UK18 says:
    July 8, 2013 at 6:16 pm

    well thanks very much, I will look for my first pair under Β£30 so that I do not waste too much money if my motivation lapses.

    Reply
  8. UK18 says:
    July 8, 2013 at 6:20 pm

    what do you think of this pair?

    http://www.sportsdirect.com/nike-mach-runner-leather-mens-running-shoes-121126

    Reply
    • evilcyber says:
      July 8, 2013 at 7:10 pm

      They look perfectly fine and the price seems ok. Just make sure you can send them back if they don’t fit you.

      Reply
  9. Tushar says:
    August 14, 2013 at 9:49 pm

    Hello, i love your videos. I am 17, 5’11 and 67 kg. My question is that should i follow this plan? I want to loss LITTLE FAT but at the same time increase muscle. (i have not started it yet):

    MONDAY- Morning (6am) cardio and Evening (6pm) workout
    TUESDAY- Evening cardio
    WEDNESDAY- Morning (6am) cardio and Evening (6pm) workout
    THURSDAY- Evening cardio
    FRIDAY- Morning (6am) cardio and Evening (6pm) workout
    SATURDAY- Evening cardio
    SUNDAY- rest

    Reply
    • evilcyber says:
      August 14, 2013 at 11:11 pm

      I already answered your question the first time πŸ˜‰

      Reply
      • Tushar says:
        August 15, 2013 at 9:36 am

        Can you please send me the link where you answered my question. Thanks

        Reply
        • evilcyber says:
          August 15, 2013 at 6:54 pm

          I’m sorry, I was wrong and hadn’t posted a reply yet. It is here now:

          https://evilcyber.com/fitness/how-to-start-cardio/#comment-14064

          Reply
    • evilcyber says:
      August 15, 2013 at 6:53 pm

      Tushar, you don’t have to lose weight. As I said before, it is much more likely that you simply need to build some muscle:

      https://evilcyber.com/fitness/dumbbell-lunges/#comment-8816

      The plan you now posted has way too much cardio. You should follow this one:

      https://evilcyber.com/fitness/home-workout-plan-beginners/

      Reply
  10. littlewindrunner says:
    January 12, 2014 at 1:35 pm

    Hello! is it possible to switch up your cardio weekly? for example, you do running for a week then, you cycle the next week, then you swim for the next and so on and so forth. Will that work with the same efficiency or will that decrease it? is it best to switch it or just stick to one cardio for a month then switch it the next month?

    Thanks for replying. :))

    Reply
    • evilcyber says:
      January 13, 2014 at 2:46 pm

      If you can keep that up, I think it’s actually a good idea. It will keep things interesting.

      Reply
  11. L Witsken says:
    July 30, 2015 at 3:43 pm

    Thank you for the informative article. Wanted to start my teen boys on a workout program and wasn’t sure how to go about it. Love the fact that you included length of cardio. I never knew how long they should jog when first starting out.

    Reply

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