Types of Cardio
Not all cardio is created equal.
- LISS: Low-intensity steady state (walking, easy cycling)
- MISS: Moderate intensity (jogging, swimming)
- HIIT: High-intensity interval training
- Beginners should start with LISS and MISS
Starting Guidelines
Build gradually to prevent burnout.
- Week 1-2: 10-15 minutes, 3x per week
- Week 3-4: 15-20 minutes, 3x per week
- Week 5-6: 20-30 minutes, 3-4x per week
- Add 5 minutes or one session per week maximum
Heart Rate Zones
Training at appropriate intensity.
- Zone 2 (60-70% max HR): Conversational pace, fat burning
- Zone 3 (70-80% max HR): Challenging but sustainable
- Zone 4-5 (80%+): Reserved for intervals, advanced
Pro Tip
The talk test: If you cannot hold a conversation, you are going too hard for steady cardio.
Choosing Your Activity
Pick something you will actually do.
- Walking: Zero barrier to entry
- Cycling: Low impact, scalable intensity
- Swimming: Joint-friendly, full body
- Rowing: Strength and cardio combined
- Dancing: Fun and effective
Conclusion
Start with low-intensity cardio you enjoy. Build duration before intensity. Consistent easy cardio beats sporadic hard cardio.
Related Topics
beginner cardiocardio for beginnerscardiovascular fitness