Cardio Training:
Inside Secrets to Get You Started

Ready to start a cardio training program, that will help you shed those unwanted pounds, look and feel great, plus boost your self-confidence? Here are some simple cardio training guidelines you can use to transform your body into a fit and lean health machine.


If you're strictly interested in making health improvements, The American College of Sports Medicine recommends 30-45 minutes of aerobic training 3-5 days a week. You can benefit from 3 days as much as you can from 5 days as long as the amount is between 30 and 45 minutes. If you're interested in weight loss, the ACSM recommends 30 minutes of cardio training 5 days a week. With weight loss frequency is the key. In other words doing cardio training 45 minutes 3 times a week will not be as effective as doing 30 minutes 5 times a week.

Getting Started

The best way to get started is to avoid over-thinking and just do it! Start walking, riding your stationary bike or easy running regularly. Set a goal that you can live with and try to achieve that goal each week for the following 3 weeks. For example; if two days a week of cardio training is all you can handle in the beginning, then set that as your goal. After 3 weeks you can change your goal and increase it to 3 or 4 days a week for another three weeks. Your ultimate goal is to work up to 5 days a week of cardio training. 

Challenging Yourself

Once your fitness level begins to improve, you will need to increase the intensity of your cardio training in order to avoid fitness and weight loss plateaus. You can do this by incorporating high intensity intervals into your existing cardio program. 

If you walk or bike at a fairly consistent pace for 30 minutes try speeding it up for 1 minute with a 1 minute recovery. As you become more fit, you can try all types of combinations. 

For example: 

Warm up for 5 minutes

  • Run for 60 seconds
  • Walk for 60 seconds
  • Run for 60 seconds
  • Walk for 60 seconds

Repeat for the duration of your workout

End with a cooldown.

The key is to constantly challenge your body so you lose fat and weight more rapidly. Another benefit of incorporating intervals into your cardio program is it alleviates boredom.

What You Can Expect

Regular cardio training helps prevent a variety of diseases including heart attack, diabetes, high blood pressure, high cholesterol, and obesity. In addition to these health benefits you can also expect to have more energy, higher endurance, and less stress, as well as sleep better, burn more calories, and have an easier time controlling your weight. So what are you waiting for? Get started right now! And don't forget to combine with a strength training and flexibility program for maximum results.