Top tips on Cardio exercise for beginners

Thinking of getting into better shape? Or maybe just feel you could be healthier? Whatever your reason, when you first open the door to the fitness world you might be overwhelmed by everything out there. With thousands of posts clogging up the internet promising their schemes will get you fit quickly, it can be hard to find out what is right for you. If something seems too good to be true then, unfortunately, it probably is. However, we are here to help by breaking down cardio exercise to its basic principles and by giving you some great tips on starting an exercise regime.

When you first start working out it is important not to go too big too soon. Start small, such as with a BMF beginner session, and work your way up. At the beginning, you might just be surprised at how fast your stamina improves. This then gives you great confidence and a fantastic feeling of accomplishment. Whereas if you threw yourself into the deep end and found it a struggle, you may be tempted to think that this just isn’t for you. Not only this, but you could also injure yourself. That being said, one of the best things about a cardio workout is that it has the least chance of injury, whereas weight training has a much higher risk. Thus cardio is suitable for anyone of any age and any size.

How does cardio work?

A cardio workout has many great benefits: elevating your heart rate, improving lung efficiency and burning calories/fat. When exercising, your heart has to work harder to deliver the oxygen your muscles need for fuel. The more oxygen you need, the more calories you will burn, so elevating your heart rate is the most crucial factor for burning calories. That being said, be careful to not think that you need to raise your heart rate as much as possible to lose weight as this can actually be counterproductive. Fitness experts recommend that you keep your heart rate below 90% of its maximum capacity, otherwise you are at risk of heart problems. Your maximum heart rate is roughly 220 minus your age.

So make sure you are getting your heart rate up to an efficient level, but also listen to your body, it will always tell you when you need to stop.

Why is Cardio the best thing for beginners?

Cardio workouts are perfect for beginners for many reasons; one of the best is the fact that it can be very low impact on your body. For example if you have a back problem, or weak joints, then there are still many great exercises you can do.

Another superb reason why this type of exercise is great for beginners is due to its wide variety. Some people love running, others love cycling whilst others prefer shorter, more intense workouts. The great thing about this is that you have so much to choose from, you are bound to find something that you can both enjoy and get a lot out of.

British Military Fitness specialise in training for beginners. Joining a class/club is a brilliant way of keeping up with your routine and really enjoying it.

Tips on how to make the most out of your exercise  

When you first start to exercise you may experience a rollercoaster of emotions, from hating it to loving it and everything in-between. No matter what stage you get to, at one point you may find yourself getting a little bored. This can put you off exercising altogether so the key to BMF is variety. Here are some great tips on how to battle this annoyingly inevitable stage.

• Be social – We mean this in both the classic and modern way. Working out with friends or joining classes and clubs really boosts the enjoyment, freshens things up and can actually increase your performance. Using social media can really help too. Downloading fitness apps and joining online communities is a great way of finding new routines and exercise motivation.
• When to workout – There is a lot of research that suggests that if you work out in the morning then you are more likely to stick to an exercise routine. However, for many of us that just isn’t possible. So if you are searching for an optimum time to workout, then don’t worry, there really isn’t a bad time to do it. After work, or before work, just do it at whatever time you can.
• Relax – A common mistake when people are starting out is overdoing it. Rest and sleep are hugely important and key to making progress. If you do not give your body enough time to recover then your results will dramatically slow down. When starting, make sure you are resting muscle groups 48 hours at a time to ensure you don’t get fatigue.
• Mix and Match – Keeping your exercise routine fresh and fun by mixing it up will really help you to stay on the right path. Not only this, but there are also studies that show the body responds best to change. So by changing how you exercise can not only add to your enjoyment but can actually boost your progress.
• Chat – Don’t be afraid to ask people for help and advice. As we start working out so many of us wouldn’t dream of asking someone for help, but this shouldn’t be the case. Remember that everyone starts off as a beginner and at some point has had help from someone. So if you are unsure about an exercise, just speak to someone.

So, as you can see there are many reasons as to why cardio exercise is perfect for beginners. It’s fun, safe, social and will work wonders for your fitness and health.  Just don’t forget to ease yourself in, ask for help when you need it and most importantly, have fun!

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