May 31, 2016
Cardio exercises to help you get started at the gym
If you’re just starting to get into exercise and go to the gym, it can be a bit confusing when it comes to deciding on what exercises to do. While you want to create a well-rounded workout routine that suits your needs and will help you target specific areas, you need to ease yourself into regular exercise.
One of the best ways to do this is to start out with cardio workouts. Cardiovascular exercise helps with weight management, enhances the respiratory system, improves circulation and generally makes everyday tasks like taking the stairs much easier.
You should start out with light cardio exercises and build up your stamina as you go. This will help you avoid injury and ensure you work at your own pace.
Here are some great cardio workouts that will get you started at the gym and ensure you’re on your way to a healthier you:
Running or jogging
One of the easiest options is to get on the treadmill and walk, jog or run. While you can do this outside, using a treadmill helps you to monitor your speed, distance and heart rate, which will ensure you are getting the best possible workout.
You can alter the treadmill to increase intensity, speed and incline, which allows you to build on where you start. Each week, aim to get faster and run for longer distances. You’ll find that doing this allows you to reach your targets in no time at all and it will also help with other cardio exercises.
If you want a longer lasting form of cardio exercise that is less intense than the treadmill, you may find that the stationary bike is a good idea. Just remember to adjust the machine so you aren’t having to bend your knees too much, as this can cause pain and discomfort.
Stationary bikes allow you to vary your speed and the intensity of your workout so you can vary it in order to warm up, really work out and then cool down. Just be sure to listen to your body as not push yourself too much when you are first starting out.
As you get used to cycling, you’ll find you can use the bike for longer periods and really push yourself. However, just as with the treadmill, you should work up to this.
If you find that working out with a bike is a bit dull, make sure you have a playlist of some of your favourite songs to help get you pumped up so you can carry on for longer.
Rowing is a great full body workout that is relatively low impact. It is ideal if you have issues with your joints and will help to strengthen them over time. It also helps to tone your abdomen, legs, back and arms, so you get a lot of benefits.
You’ll also find that because it works out the full body, you burn more calories within half an hour than you would with some other exercises. This makes it a great choice for weight loss and management.
Set the tension on machine quite low to start with and perform the motions slowly and deliberately. This will allow you to get used to the movements needed and to judge how much resistance you can manage.
Build this up slightly within each exercise session and over -time so your workouts become more intense and effective.
You can track your progress over time using the dacadoo health app, which provides you with a unique Health Score that you can improve overtime. The app will allow you to see how your health and well-being are improving and enable you to keep track of your target.