Are you new to the gym and wondering how much and how often you should be doing cardio? You’re not alone! Cardiovascular exercise is an essential component of any fitness journey, and it’s crucial to approach it with a plan that suits your goals and current fitness levels. The amount of cardio you should do depends on your goals and your current level of fitness. If you’re just starting and looking to establish a gym routine, the key is to start slow and gradually build your endurance. Choose a cardio machine that you enjoy (or dislike the least). Whether it’s the treadmill, elliptical, stationary bike, or something else entirely, find what makes you feel comfortable as a beginner.

If you’re brand new to the gym or just getting started with cardio, use the below table as a guide:

Sessions p/w
Time per session
Total Weekly Time
Week 1
2
10
20
Week 2
3
10
30
Week 3
3
15
45
Week 4
3
15
45
Week 5
3
20
60
Week 6
3
20
60
Rest Week
-
-
-
Week 7
3
15
45
Week 8
3
15
45
Week 9
3
20
60
Week 10
3
20
60
Week 11
3
30
90
Week 12
3
30
90

Pro tips  

 

Gradual Progression – Looking at your weekly load  One of the keys to success is gradual progression. Increase your workout load by no more than 20-30% each week compared to the previous week. This gradual increase in volume will prevent you from pushing your body too hard too soon, reducing the risk of burnout or injury.

The Importance of Rest and RecoveryRest and recovery are often overlooked but are equally important as your workout. Program rest days into your training schedule. These days allow your body to repair and adapt. Don’t underestimate the power of a good night’s sleep and proper nutrition in supporting your recovery.

Finding the Right IntensityIntensity is another critical aspect of your workout. For beginners, we recommend keeping your heart rate below 135 beats per minute (BPM). This moderate intensity will help you avoid overexertion and injury while still building your cardiovascular fitness.

Patience and PersistenceThe first few weeks may seem tough, but remember, it gets easier with time and consistency. Stay patient and persistent in your efforts, and you’ll see progress. 

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