They use the short form now -a- days. A cardio or cardiovascular workout is nothing but a set of exercises for the cardiovascular system. This set includes exercises like running, boxing, cycling, swimming, dancing, jumping with rope, step aerobics, skipping, and so on. These workouts aim towards the promotion of heart health and fitness of the body, as well. A cardio workout plan can be devised in a manner for weight loss as well as burning the regular fat. Beginners are, generally, too confused about how to begin with their exercises, and esp. the cardio workout plan. Usually, a cardio workout can be performed for 30 minutes at a stretch, but for beginners a 10 – 13 minute plan is ideal. Follow the steps below to prepare for and then execute the cardio workout plan for beginners on the treadmill.
- Begin with a cardio warm up. Perform it comfortably at a steady pace with a
rate of perceived exertion (RPE) at between 3 and 4. Continue the warm up for 3 minutes. - Increase your pace gradually. You must find the workout a bit harder. The RPE for 4 minutes must be 5. To ensure if you are on the right speed, try talking normally. If this is possible, then your speed is correct. If you find yourself talking with uneasiness or feeling dizzy, then you must pull the emergency key of the cardio apparatus and stop the workout immediately.
- After working out with RPE 5, slow down for a while, like 3 minutes, and maintain an RPE of 4.
- Again slow down at RPE 3 for about 3 minutes and cool down to a comfortable pace.
Perform the cardio workouts, not everyday. The cardios are to be done every alternate day, and any gym trainer would suggest you the same. RPEs can be used to track your intensity levels and you can reframe your cardio workout plans according to your fitness requirements and endurance.
A quick glance at the cardio workout plan for weight loss
Cardio exercises include the treadmill, bicycling, aerobics, jumping ropes, freestyle swimming, running, flat and brisk walking, elliptical workouts, etc. We will set a schedule to allot each of these types of cardio workout a dedicated time slot of 15 minutes on the cardio days of the week, and find out how many calories is each of them capable of burning.
- Aerobics –
15 minutes workout burns 170 calories - Bicycling (15 mph) – burns 175 cals in 15 minutes
- Basket ball – burns 140 cals in 15 minutes
- Jumping rope – 15 minutes plan burns 140 cals, if performed at the rate of 60 – 80 skips per minute
- Freestyle swimming – 15 minutes workout burns 125 cals
- Running – 180 cals burnt in 15 minutes
- Brisk walking – 60 cals burnt in 15 minutes, at the rate of 20 min/mile
- Hill climbing – at the rate of 1mile/ 20 mins it can burn 80 cals in 15 minutes
