How To Start A Cardio Exercise Routine


How To Begin

Invest in a good pair of supportive athletic shoes designed for specifically for walking.

Check with your health care practitioner about your plans to start a fitness routine.

Based on your health, your doctor will either give you the go ahead, or restrictions.

Where Should You Walk?

Sidewalks – Local Parks – Recreation Centers – Treadmill

How Much Walking Should You Do?

 > Start with several minutes of walking 2 to 3 times weekly, skipping a day in between to rest.  

> If you get tired, cut down on the time or distance.  You may be doing too much. 

> As your heart gets stronger, increase your walking time to 15 minutes every other day. When that routine feels easy, then add on another day, and increase your time to 20 to 30 minutes.

> Your end goal is to exercise your heart on most days of the week, for 20 to 30 minutes.

How Fast Should You Walk?

Remember the words perceived exertion.  That means you should exercise according to how you feel. If you feel you’re working too hard, then slow your pace down.

While doing a cardio walk, you should be able to carry on a simple conversation.

Your efforts should not feel easy or too difficult.

 If you feel winded and worn out, cut back on your pace, or the amount of time your exercising, or both.

If you push too hard, you’ll feel exhausted.  When exercise makes you feel unwell, you’ll want to quit.

How Fast Should Your Heart Beat?

The Heart Rate Zone (HRZ) is a guideline to understand how hard your heart is working.  You can use HRZ charts to assess your cardio walking efforts.  

Age and gender are determining factors when using the HRZ. 

Heart Rate Zone Information

MayoClinic “Exercise Intensity: How To Measure It”

American Heart Association: ” Target Heart Rates Chart”

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City..  To read her complete bio, visit the About Page.

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