Cardio Workouts: Best Home and Gym Routines for Weight Loss or Health, Beginner to Advanced Plans Based on Your Fitness Level, Simple Guide and Tips for Men or Women
Cardio Workouts
Aerobic exercise plans: home and gym routines for weight reduction or health, beginner to advanced plans dependent on your exercise ability, easy guide and advice for men or women.
Before starting any exercise program, regardless of your perceived level of cardiovascular fitness, beginner or advanced, please consult with a medical professional or your doctor.
You can determine what heart rate for cardio you should be exercising at here.
Simple Tips
Simple Tips for Your Aerobic Exercise Plans
We have included some basic cardiovascular workouts and tips below to get you started.
♥ The key is to follow an aerobic workout that works for your lifestyle and that you find enjoyable.
♥ Think long-term and implement changes that will not burn you out in a couple of weeks.
♥ Most importantly, have fun with it.
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Click here if you are currently participating in less than 3 days a week of cardiovascular exercise.
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Click here if you're currently participating in 4 days a week of cardiovascular exercise.
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Click here if you're currently participating in more than 5 days a week of cardiovascular aerobic exercise.
Best Tips
Tips to Get the Best Aerobic Exercise Plans
♥ Begin with a 5 -7-minute warm-up. The warm-up should consist of the same exercise you are using for your cardiovascular workout. For example, if you are running, walk first before proceeding to a jog.
♥ After your warm-up, gradually increase cardiovascular exercise to training speed.
♥ Your cardiovascular workout should be performed directly after your weight training. This method is optimal for body fat reduction (best cardio for weight loss).
♥ End with a 5-7-minute cool down. For example, after running, move to a jog, then proceed to a walk.
♥ A change in your type of cardiovascular routine should be made when your interest decreases in the selected activity.
FAQs
Aerobic Workout FAQs What heart rate for my aerobic workouts? How much cardio exercise do I need to do to get fit? How often should I change my aerobic workouts? How long should I warm-up before my aerobic workouts? Cardio before or after weights? What is more effective for fat loss, high intensity or low intensity aerobic workouts? Is working out seven days a week too much?
Beginners
Beginner Aerobic Exercise Plans
Excluding your warm-up and cool down, start with three days a week for 20-30 minutes of your chosen cardiovascular exercise.
| Exercise Name | Days Per Week | Duration in Minutes | Intensity |
| Any Dynamic Activity | 3 | 20-30 | Moderate |
| Exercise Name | Days Per Week | Duration in Minutes | Intensity |
| Moderate Walking | Monday, Wednesday, Friday | Check Above | Check Above |
Intermediate
Intermediate Aerobic Exercise Plans
Excluding your warm-up and cool down, start with four days a week for 25-30 minutes of your chosen cardiovascular exercise.
| Exercise Name | Days Per Week | Duration in Minutes | Intensity |
| Any Dynamic Activity | 4 | 25-30 | Moderate |
| Exercise Name | Days Per Week | Duration in Minutes | Intensity |
| Moderate Running | Monday, Wednesday, Friday, Sunday | Check Above | Check Above |
Advanced
Advanced Aerobic Exercise Plans
Excluding your warm-up and cool down, start with three days a week for 45-60 minutes of your chosen cardio exercise.
| Exercise Name | Days Per Week | Duration in Minutes | Intensity |
| Any Dynamic Activity | 3 | 45-60 minutes of any exercise or cardiovascular machine that you enjoy (example, treadmill, elliptical, rowing machine, walking, jogging) | Interval Training: Focus on short bursts of energy for intervals of 3 minutes every 10 minutes. Example: if jogging, walk for 7 minutes followed by running for 3 minutes and then repeat the cycle till completion. |
| Exercise Name | Days Per Week | Duration in Minutes | Intensity |
| Running Intervals | Monday, Wednesday, Friday | Check Above | Check Above |
Advanced Conditioning
Advanced Conditioning Aerobic Exercise Plans
Excluding your warm-up and cool down, start four days a week for 45-60 minutes of your chosen aerobic exercise.
| Exercise Name | Days Per Week | Duration in Minutes | Intensity |
| Any Dynamic Activity | 4 | 45-60 | Interval Training: Focus on short bursts of energy for intervals of 3 minutes every 6 minutes. Example: if jogging, walk for 3 minutes followed by running for 3 minutes and then repeat the cycle till completion. |
| Exercise Name | Days Per Week | Duration in Minutes | Intensity |
| Running Fast Intervals | Monday, Wednesday, Friday, Sunday | Check Above | Check Above |
Frequently Asked Cardiovascular Questions
| Question | Response |
| How much cardio exercise do I need to do to get fit? | The American College of Sports Medicine recommends 3-5 aerobic workouts lasting 20-60 minutes in duration each week. Good cardio-challenging workouts include power walking, jogging, cycling, swimming, fitness classes, stair climbing etc. Keep in mind, though, that if you can't meet these recommendations, any movement is better than nothing. |
| Question | Response |
| How often should I change my aerobic workouts? | For consistent results, consistently change your program. If you don't change your program, you're guaranteed to eventually reach a plateau. A good recommendation, change your workout every 2 - 3 weeks or if your progress has stopped. |
| Question | Response |
| How long should I warm-up before my aerobic workouts? | Before you begin your weight training workout or cardiovascular program, start with a 5 -7-minute warm-up. The warm-up should consist of a cardiovascular exercise that incorporates all major muscle groups.
You should also warm-up before your cardiovascular workout. The warm-up should consist of the same exercise you are using for your cardiovascular routine. For example, if you are running, walk first before proceeding to a jog. After your warm-up, gradually increase cardiovascular exercise to training speed. |
| Question | Response |
| Cardio or weights first? | Glycogen stores are stores of energy that your body uses during weight training and cardiovascular exercise. Although, during weight training glycogen stores are the only energy source used. Thus, completing your cardiovascular workout before weight training will substantially deplete your energy (glycogen) stores needed to complete a proper weight training program. Also, completing your weight training before your cardiovascular workout significantly decreases your glycogen stores. So, when you begin your cardiovascular training, your body burns less glycogen and more of your stored fat. In summary, to reach your optimal fat burning stages and to have the proper energy to utilize an exercise program, complete your weight training before you do cardiovascular training. |
| Question | Response |
| What is more effective for fat loss, high intensity or low intensity aerobic workouts? | It's true that when you exercise at a lower intensity you will burn an overall higher percentage of fat from fat stores. Although, this research can be deceptive. Research also shows that higher intensity exercise results in greater weight and fat loss. The reason is simple; during higher intensity exercise, not only do you burn more calories, but you burn more absolute fat. So, high, intense exercise is more effective. But remember, the key to success is progress, and if low intensity is working for you, stick with it. |
| Question | Response |
| Is working out seven days a week too much? | One of the biggest misconceptions in the gym is the belief that for people to reach their fitness goals that they need to workout six to seven times a week. Remember, the body needs anywhere from 48-96 hours to recuperate from exercise. Growth takes place when we rest our bodies after we workout. If we don't allow for enough rest time, our growth will be hampered, and possible workout plateaus will occur. Try exercising 3 days a week and allow at least one day in between workouts for proper rest. |
Types of Cardiovascular Exercise
| Low Intensity | Moderate Intensity | High Intensity |
| Basketball (non-game) | Backpacking | Aerobics Class |
| Bowling | Bike (Road) | Badminton |
| Dancing (social, square, tap) | Bike (Stationary) | Basketball (game play) |
| Basketball (non-game) | Canoeing, Rowing, Kayaking | Bike (Mountain) |
| Golf (Power Cart) | Circuit Training | Boxing (In Ring) |
| Golfing (walking) | Elliptical | Boxing (Sparring) |
| Sailing | Golfing (fast walking) | Field Hockey |
| Scuba Diving | Hiking (cross country) | Football (touch) |
| Walking | Muscle Conditioning Exercise | Handball |
| Rowing | Racquetball/paddleball | |
| Running | Skiing (Cross-Country) | |
| Skating (ice and roller) | Skipping | |
| Skiing (Downhill) | Soccer | |
| Skiing (Water) | Squash | |
| Snowshoeing | Stair Climbing | |
| Stepper | Tennis | |
| Swimming | Volleyball | |
| Treadmill | All vary based on exercise level |
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