Cardio Kickstart: A Beginner’s Guide to Cardiovascular Fitness

If you’re new to the gym or just getting back into the swing of things, cardio is a fantastic way to build the tank and feel fitter and healthier. In this beginner’s guide, we’re diving into the benefits of cardio, the different types of machines you’ll find at most gyms, and how to approach your cardio routine for optimal results.

 

The Benefits of Cardio

Cardiovascular exercise, often simply referred to as cardio, is one of the most neglected areas in people’s programs. It’s not just about burning calories – it offers a host of benefits that can help enhance your overall well-being:

1. Boosts Your Immune System: Engaging in regular cardio workouts can strengthen your immune system, helping your body fend off illnesses more effectively.

2. Improves Sleep: Cardio can contribute to better sleep quality by regulating your sleep patterns and promoting deeper, more restful sleep.

3. Strengthens Your Heart: Your heart is a muscle, and like any muscle, it benefits from a good workout. Cardio helps make your heart stronger and more efficient at pumping blood throughout your body.

 

Varieties of Cardio Equipment

When you step into the cardio zone at Dukes Gym, you’ll find  a variety of machines designed to get your heart pumping. Here are some of the standard options you’ll find:

Treadmill: The classic choice for walkers and runners, allowing you to control your speed and incline.

Spin Bikes: A high-energy option that mimics the experience of outdoor cycling, engaging your legs and core.

Cross Trainers: These machines combine the motions of walking, running, and stair climbing, providing a full-body workout.

Rowers: A low-impact choice that engages multiple muscle groups, particularly the back, legs, and core.

Stairmasters: Simulates stair climbing and provides an excellent lower body workout.

 

Finding Your Starting Point

As a beginner, the world of cardio machines might seem a bit overwhelming. The key is to dive in and experiment. Try various machines and figure out which ones resonate with you the most. Even if you’re not in love with a particular machine, go for the ones you dislike the least – it’s all about finding what works for you.

To begin, aim for three sessions per week, with each session lasting 10 minutes. Gradually increase your time by 5 minutes each week. For instance, start at 10 minutes per session in week 1, move to 15 minutes in week 2, and continue progressing until you reach 30 minutes per session.

 

Cardio and Your Fitness Goals

Two common questions often arise regarding cardio:

1. Does Cardio Hinder Muscle Gains?: In short, no. Cardio can coexist with weight training as long as it doesn’t interfere with your regular strength sessions.

2. Can Cardio Alone Drive Weight Loss?: While cardio can contribute to calorie burning, weight loss primarily hinges on maintaining a caloric deficit. If your goal is weight loss, pay attention to your caloric intake alongside your cardio efforts, not just how many minutes you’re spending on the stairmaster 😅.

Remember, cardio is a powerful tool you can use to help burn calories, but it’s not the sole solution to weight loss. It’s best used in conjunction with a balanced diet and other forms of exercise.

 

Now that you’re across the basics, it’s time to lace up those sneakers and start moving 👟

How many calories can you burn doing cardio?

How many calories can you burn doing cardio?

Key takeaways

  • You can’t outwork a bad diet 
  • Cardio is going to burn anywhere from 400-800 calories per hour
  • Think of your cardio routine in total minutes each week, rather that focusing on just an individual session
  • Start slow and gradually increase your total weekly load every week to build endurance and minimise your risk of injury

If you’re on a mission to shed some kilos and improve your overall fitness, cardio is your secret weapon. Cardiovascular exercises, commonly known as cardio, can be a game-changer in your weight loss journey. In this blog post, we’ll explore the benefits of cardio, different types of cardio exercises, calorie-burning potential, and how to create an effective cardio routine to achieve your fitness goals.

 

What counts as cardio?

Cardio exercises are those that elevate your heart rate and keep it up for an extended period. Popular forms of cardio include running, cycling, swimming, jumping rope, dancing, and even brisk walking. The key is to engage in activities that you enjoy, making it easier to stick to your fitness plan. In this article we’ll focus on the cardio machines you’ll find at the gym.

How do you plan out a cardio routine?

If you want to use cardio to help with weight loss it’s import to plan out a routine that’s sustainable and takes into account your current fitness levels.

Step 1.Start by picking a form of cardio you enjoy (or whichever one you hate the least 😅)

Step 2. Spend 5 minutes at the start of your normal workout and 5 minutes at the end of your workout (minimum 3 times per week) on your machine of choice. Feel free to alternate between machines to keep things interesting. 

Step 3. Gradually increase your weekly load. This is the important part! Every week, increase your daily cardio time by 5 minutes (i.e. Week 1 = 10 mins per session, Week 2 = 15 mins per session, Week 3 = 20 mins per session). By increasing your volume gradually, you’ll help reduce the risk of injury (most injuries are a result of introducing too much volume too fast). By spreading out your weekly cardio across 3 sessions you’ll also be able to recover better and get more volume in on a weekly basis as oppose to restricting your cardio sessions to once or twice a week. 

Step 4. Every 6 weeks give yourself a rest. It’s important that you give your body time to recover so you can keep the routine going long term. 

 

*What factors impact how many calories you’ll burn?

It’s important to note, there are several factors influence the number of calories you burn during a cardio session:

 

  1. Body Weight: Heavier individuals tend to burn more calories during exercise.
  2. Intensity: Higher intensity workouts burn more calories per minute.
  3. Fitness Level: Regular exercisers may have a more efficient calorie-burning capacity.
  4. Workout Duration: Longer workouts generally burn more calories.
  5. Resting Metabolic Rate (RMR): People with higher RMRs burn more calories at rest and during exercise.

How to win the 6 Week Shape Up Challenge | Hear from our coaches

How to win the 6 Week Shape Up Challenge | Hear from our coaches

If you’ve been thinking about making a change to your health and fitness goals or just want to accelerate your results we highly recommend joining in on the 6 Week Shape Up Challenge. Hear from the trainers that have coached our previous winners on the best way to tackle the next 6 weeks and maximise your results. 

Coach Connor  

Connor (also known as Speedy) is one of our amazing trainers and helped coach Luke to victory!  

What advice would you give someone looking to make a change to their physique?

Jump in with either a coach or training partner. Having someone else there to rely on and not let down is the biggest help. Even I have a coach, believe it or not!

In your experience, what’s the biggest hurdle people need to overcome? 

Taking that first step to build routine. Specifically, setting aside time to get into the gym, or begin their fitness career. Once a routine is set, it’ll come naturally!

Client – Luke P. March ’23

  • Challenge | March ’23
  • Starting Weight | 84kgs
  • Finishing Weight | 77.5kgs

 

Why did you decide to join the challenge?

I needed a push to loose those extra covid kgs from the last 3 years.

What made the biggest impact on your results?

The biggest impact for sure was the tailored training sessions, Conor was fantastic and I’m now using machines in the gym, I had no idea what they were when I started on my own.

 

What advice would you give someone looking to get started on their own challenge?

Set achievable daily goals, little daily wins will get you to where you want to be.

Coach Paddi

Paddi (also known as Patrick, P. Diddy and Paddi the Baddy) is one of our amazing trainers and helped coach Steph to victory!  

What advice would you give someone looking to make a change to their physique?

Get clear, commit and apply!  When people are starting their fitness journey many don’t know where to start.  Majority tend to hop on the social media train and begin random workouts.  I find if you are organised with your programs you’ll have more motivation in each session.  Committing tends to be the hard one.  Fitness is more mental than anything. We are breaking old habits and replacing them with new ones, which for many adults it can be a difficult task.  If you can power through the days where you lack motivation, the consistency will pay off in the end. Change doesn’t happen over night, it takes practice and diligence. 

In your experience, what’s the biggest hurdle people need to overcome? 

Patience and consistency. Consistency with your food and workouts.  We live in a world of instant gratification.   Its not like a haircut where you go in, get the service and leave feeling refreshed.  Fitness takes time and effort. Everybody wants everything now, but if you can stop focusing on the end result and focus on the little wins that is where you’ll succeed.  Yes we are aiming for the final goal, but in order to keep motivation alive you need to celebrate your little wins.  Maybe your mobility has increased, maybe you’ve gotten stronger within the past two months or your clothes are fitting the way you want.  The final product is a by-product of all of the ‘small’ accomplishments.  Keep chipping away!

 

Client – Steph C. – December ’22

Starting Weight | 67.3kgs
Finishing Weight | 63.2kgs

Why did you decide to join the challenge?

I wanted to lose weight and 6 weeks seemed achievable to kick that off

What made the biggest impact on your results?

Tracking my food made me realise where I had been going wrong. I learnt how to eat without undoing my results and fit in going out occasionally.

 

What advice would you give someone looking to get started on their own challenge?

Book in with a trainer! I couldn’t have done it without Patrick bringing the knowledge, motivation and fun to every session. Convince a friend to join you too so you can keep each other accountable 

Coach Chris

Chris is one of our amazing trainers and helped coach Michael to victory!  

What advice would you give someone looking to make a change to their physique?

Be consistent with your training. It will have it’s ups and downs, as long as you stick with it you’ll see the results you’re after. While setting is important, it’s more important to actually enjoy the journey. Those who find a way to enjoy their training always get better results than those trying to just grind it out. 

In your experience, what’s the biggest hurdle people need to overcome? 

People need to get super clear on their goals, and pick a program that’s focused on getting them there. For example, too often people want to get stronger, but then don’t want to follow through with the caloric surplus. The basic principals of training apply to everyone, and your training might have points of regression. Don’t let this discourage you, it’s just part of the process. Keep going! 

Client – Michael B. – September ’22

Starting Weight | 89.5kgs
Finishing Weight | 81kgs

Why did you decide to join the challenge?

Post covid had let myself go a bit and needed to create better habits again.

What made the biggest impact on your results?

Consistency in attending classes. Good positive vibes of the sessions. Meal planning and restricting alcohol consumption.

What advice would you give someone looking to get started on their own challenge?

Hardest bit is stepping out the door. Every little bit counts. Don’t sacrifice everything, try and keep balance in your life so the change is more sustainable.

Coach Katrina

Katrina is one of our amazing trainers and helped coach Linh to victory!  

What advice would you give someone looking to make a change to their physique?

As biased as it sounds having a Coach is honestly a gamechanger not only will they help guide you through all the rubbish information that is out there but they will get you to your results quicker and more sustainably. Not only that but the accountability and support you get is like no other.

In your experience, what’s the biggest hurdle people need to overcome? 

People tend to overcomplicate things and jump from diet to diet program to program. If you just stuck to the basics and stayed consistent you would be surprised at what you can achieve. Don’t let one bad day turn into a bad week if you fall off track, don’t try and compensate the next day, just keep going.

Client – Linh N. – May ’22

Starting Weight | 72kgs
Finishing Weight | 67kgs

Why did you decide to join the challenge?

I wanted someone to keep me accountable and teach me about dropping weight properly.

What made the biggest impact on your results?

Daily step count

What advice would you give someone looking to get started on their own challenge?

Do the boring stuff

REGISTER FOR OUR NEXT CHALLENGE BELOW

 

Our 6 Week Shape Up Challenge is perfect for anyone looking to make a real change because it combines Training, Nutrition and Accountability. 

 

FILL IN THE ENQUIRY FORM TO GET STARTED 

How to win the 6 Week Shape Up Challenge | Hear from our coaches

6 Week Shape Up Challenge Winners

If you’ve been thinking about making a change to your health and fitness goals or just want to accelerate your results we highly recommend joining in on the 6 Week Shape Up Challenge. We’ve put together some advice from past winners who have all achieved amazing results. Don’t wait, register your interest today! 

Luke P. – March ’23

Starting Weight | 84kgs
Finishing Weight | 77.5kgs

 

Why did you decide to join the challenge?

I needed a push to loose those extra covid kgs from the last 3 years.

What made the biggest impact on your results?

The biggest impact for sure was the tailored training sessions, Conor was fantastic and I’m now using machines in the gym, I had no idea what they were when I started on my own.

 

What advice would you give someone looking to get started on their own challenge?

Set achievable daily goals, little daily wins will get you to where you want to be.

 

 

 

Steph C. – December ’22

Starting Weight | 67.3kgs
Finishing Weight | 63.2kgs

Why did you decide to join the challenge?

I wanted to lose weight and 6 weeks seemed achievable to kick that off

What made the biggest impact on your results?

Tracking my food made me realise where I had been going wrong. I learnt how to eat without undoing my results and fit in going out occasionally.

 

What advice would you give someone looking to get started on their own challenge?

Book in with a trainer! I couldn’t have done it without Patrick bringing the knowledge, motivation and fun to every session. Convince a friend to join you too so you can keep each other accountable 

Michael B. – September ’22

Starting Weight | 89.5kgs
Finishing Weight | 81kgs

Why did you decide to join the challenge?

Post covid had let myself go a bit and needed to create better habits again.

What made the biggest impact on your results?

Consistency in attending classes. Good positive vibes of the sessions. Meal planning and restricting alcohol consumption.

What advice would you give someone looking to get started on their own challenge?

Hardest bit is stepping out the door. Every little bit counts. Don’t sacrifice everything, try and keep balance in your life so the change is more sustainable.

Linh N. – May ’22

Starting Weight | 72kgs
Finishing Weight | 67kgs

Why did you decide to join the challenge?

I wanted someone to keep me accountable and teach me about dropping weight properly.

What made the biggest impact on your results?

Daily step count

What advice would you give someone looking to get started on their own challenge?

Do the boring stuff

REGISTER FOR OUR NEXT CHALLENGE BELOW

 

Our 6 Week Shape Up Challenge is perfect for anyone looking to make a real change because it combines Training, Nutrition and Accountability. 

 

FILL IN THE ENQUIRY FORM TO GET STARTED 

Everything You Need to Know About Macronutrients

Everything You Need to Know About Macronutrients

Getting to grips with your nutrition can be daunting. Straight away you’re bombarded with terms like macro-nutrients, meal timing, calories and you’d rather remain oblivious and turn to the current health fad that seems to suit you best. 

 

At Dukes, we’ll cut straight through all the info that is unnecessary and just confusing, to give you all the clarity you need. 

 

For a summarised quick guide to macronutrients, we’ll provide you with a summary in this first paragraph. But to gain a complete and comprehensive understanding, read on using the heading tags for any further questions that will pop into your mind. 

The calories we consume in food are made up of three key macronutrients:

  1. Protein
  2. Carbohydrates 
  3. Fats

As the name MACROnutrients suggests, these are the nutrients our bodies use in BIG amounts to function properly. You’ll want to have an adequate amount of each of these to maintain your bodily functions. Each Macronutrient is responsible for different functions and biological processes, but as long as you’re eating a balanced, whole foods diet, you don’t really need to worry too much about what your exact ratio is, as long as you feel fit and healthy. If you’re experiencing a lack in energy or similar, you’ll want to keep reading to gain an exact understanding of these and figure out what your diet might be lacking. Head to the above numbered headings for the macronutrient you’d like to learn more about.

Protein

Proteins play a huge role in recovery as well as energy production. Our bodies need protein from the foods we eat to build and maintain bones, muscles and skin. They are also the most satiating of all the macronutrients, meaning you will feel fuller for a given number of calories consumed. This essentially makes it the most important for both muscle gain and fat loss and hence, it is often the most talked about when it comes to a healthy well balanced diet. 1 gram of protein contains 4 calories. 

The process of repairing and building muscle sees protein as the most essential macronutrient. Protein is also the most thermogenic of all the macronutrients, meaning that it’s processing and digestion in the body leads to more caloric expenditure in and of itself as opposed to carbs or fats.

The amount of protein you need to optimize your recovery in the weight room and maintain or improve your body composition is a controversial topic and is constantly and continuously being researched and updated by scientists.

The most thrown around guideline in the fitness industry and ‘golden rule for optimal protein intake’ is 1 gram per pound of body weight. At Dukes, we believe that this guideline will be a good starting point for most individuals. 

It is not too much protein to cause any problems in the gut, as protein is quite a hard macronutrient for the body to digest. It’s also not too little for you to run into any recovery issues. 

If you feel the need to add more protein to your diet, you’re not finding any digestion problems such as bloating or gassiness, and your energy levels and progress in the gym aren’t impaired then go for it. 

Likewise, if you are overweight and have entered a caloric deficit with limited calories, we suggest going by an estimated lean body mass weight and using 1 g per pound of lean body mass. 

This will allow for more overall carbohydrate and fat intake, ensuring your energy levels throughout the diet don’t plummet.

Fats

Fats are essential for hormone production and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones. 1 gram of fat contains 9 calories. 

Your body definitely needs fats and once again, it is important to find out how you respond to them. Most people fare better, keeping their fats on the lower side and in turn upping their carbohydrate intake, as this will leave them feeling more energized and less lethargic. 

Generally speaking, most individuals feel the best and meet their essential fat intake by aiming for 0.5g per kg of bodyweight. Again, use this as a baseline and adjust from there based on your body’s biofeedback in terms of energy levels and recovery. 

Your total daily fat intake will add up quickly as there are lots of “trace fats” contained in most foods.

Carbohydrates

Carbohydrates are your body’s preferred source of energy. Your stomach enzymes break down carbohydrates into glucose (or blood sugar). Glucose is then used as the main source of energy for your cells, tissues, and organs. It is important you find out how your body responds to carbohydrates. Some individuals can eat large amounts in a single sitting and be rewarded with a long burst of energy, while others are better off spreading their carbohydrates over their daily meals, as large amounts leave them feeling lethargic and tired. 1 gram of carbohydrate contains 4 calories. 

Many myths surround carbohydrates and weight loss, such as the fabled no carbs after 6pm, sugar makes you fat, or you should only eat low glycemic index (GI) carbs. Most, if not all of these myths have been debunked in recent research and literature. 

As already stated, they are your body’s preferred source of energy. Hence cutting them out completely or limiting their intake will likely leave you lacking in:

  • Energy – both mental and physical
  • Performance in the weight room
  • Recovery
  • Mood may be impaired

Generally speaking, you should aim to keep your carbohydrate intake as high as possible while meeting the essential intake requirements for fats and protein as outlined above. 

This will ensure maximum performance levels and recovery, ultimately fast tracking your progress.

What Sources of Food Should I be Eating?

What Sources of Food Should I be Eating?

Most people have the question of what they should be eating when making positive body composition changes as their common trigger for confusion.

 

Where should I get my protein from?

Are there good and bad Carbs?

How many vegetables should I be eating?

Which foods contain bad fat sources?

 

We often see these things being overcomplicated, so we’ve put together a clean and easy to read guide for you. 

Click on the relevant heading for the macronutrient that you’d like to know good food sources for. 

We’ve also included some sample meals at the end of this guide for you if you’re struggling to put these sources together in a complete meal. 

 

Good sources of:

  1. Protein
  2. Fat
  3. Carbohydrates

 

Food Sources:

Good sources of protein:
  • Whey protein
  • Chicken
  • Eggs
  • Peas
  • Beans
  • Lentils
  • Greek yoghurt
  • Fish

You’ll often hear people talking about high quality protein sources and prioritising animal protein to plant protein. But what does a high quality protein source actually mean? What criteria make a protein source “high quality”?

The key factor here is the amino acid profile of the protein you’re consuming. Generally speaking, most animal protein has a higher concentration of leucine. As we’ve talked about previously, leucine is the key amino acid in triggering the body’s process of muscle protein synthesis. You’ll want to meet a certain threshold of leucine within a single protein feeding to maximally stimulate muscle protein synthesis. This amount can range anywhere from 2-4g, depending on your lean body mass. 

So you’ll need less total protein from sources such as meat and yoghurt, compared to beans or legumes – but both sources will still work! You just have to make sure you meet or go above that leucine threshold. 

 

Good sources of fat:
  • Coconut oil
  • Fish oil
  • Krill Oil Nuts
  • Olive oil
  • seeds (pumpkin, sunflower etc.)
  • Milk

Quality of fats plays an important role as well. Steer clear of trans fats, as these are processed within the body in a way that is almost comparable to alcohol. Your body draws limited, if any energy from them and they are likely to be stored as straight body fat. Additionally, when consumed above moderation, they can also lead to an array of health ramifications. 

Stick to good quality fats such as omega 3, monounsaturated and saturated fats. Yes, you read that right, saturated fats are also essential to a healthy and goal oriented diet. 

Good sources of Carbohydrates: 
  • Rice, any sort of potatoes
  • Pasta
  • Bread
  • Fruits
  • oats.

Don’t be scared of wheat containing products if you feel it doesn’t mess with your digestion.

 Likewise, don’t worry too much about the glycaemic index of the carbohydrates you consume, as long as you’re eating whole meals with all macronutrients and a bit of fibre – proteins, fats and carbohydrates. 

Assuming all of these are present in your meal, your body will digest the entire meal at a slower rate anyway. The glycaemic index looks at carbohydrate digestion in isolation. 

 

 

 

Sample Meals:

Breakfast:

4 whole Eggs

½ Avocado

5ml MCT Oil or coconut oil 

 

Calories: 438

Carbs: 5, Fats: 35, Protein: 25

 

Pre-Workout:

Raspberries 100g

30g Whey

30g 80% Dark Chocolate

Calories: 347

Carbohydrates: 22g, Fats: 16g, Protein: 27g

 

Intra-Workout:

20g Essential Amino Acids

40g dextrose Monohydrate

Calories: 232

Carbohydrates: 40g, Fats: 0g, Protein: 18g

Dinner – Chicken, Broccoli and Rice:

200g chicken breast (raw weight)

50g brown jasmine rice (raw weight)

250g Broccoli

Calories Total: 552

Carbohydrates: 53g, Fats: 8g, Protein: 69g

 

Pre- bed meal – Salmon with Spinach, veggies and sweet potatoes:

170g Salmon

200g Spinach

5g Coconut oil

100g Capsicum

100g Zucchini

200g sweet potato

Calories Total: 494

Carbohydrates: 53g, Fats: 13 g, Protein: 45g

 

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