So you want to strengthen your cardiovascular system by adding C.V into your programme/life.  With a little planning and motivation you can tailor a routine to get you to your goals.

Me running stairs with my little training partner
Firstly lets talk about the benefits of a cardio programme:

  • Stronger heart function
  • Increased fitness
  • Improve sleep
  • More efficient at processing oxygen
  • Lower risk of diabetes
  • Lower body fat
  • Burn calories
These are but a few.

But where do we start?  Most people haven't got a clue where to begin.  Well you don't need any fancy equipment you can start right now.  Here are a few options for you to look into:
  • Walking - this is low impact and a real great place to start.
  • Swimming - another great place to go as the water takes pressure off of the joints so if you struggle get into the pool for a workout.
  • Bike riding - I love going out on my bike it lets you get outside with a forever changing scene to prevent boredom
  • Jog/Run - when confidence increases this would be a great step up.
  • Boxing - you can pound out the calories with boxing.
  • Circuits/Bodyweight - join a class with a friend or create your own workout that allows you to use minimum equipment/bodyweight.


A thorough warm up is essential to a balanced and safe workout it also helps in preventing injury too. Start with 5-10 minutes of C.V exercise that allows you to prepare yourself for the work to come. You can then follow the warm up with some light stretching to full ready the body for your workout.  When your workout is coming to the end remember to incorporate some cool down exercises that allow the body to ease back into normality.   


I see so many people in the gym going really hard and dehydrating themselves which leads to decreased performance and can seriously impact you and your training.  Keep optimally hydrated so your body can function at its best throughout not only your workout but your day to day life.

  • Frequency - how frequent you intend to exercise.  As a beginner you want to start with a low amount of time/workouts and build yourself up slowly allowing your body to become accustomed to the activity.
  • Intensity - this is how hard you intend to exercise do you want to go steady or think about doing interval training.
  • Type - the type of activity you choose.  The best exercises involve large muscle groups.
  • Time - the duration you wish to exercise.  The best way is to increase the time over the coming weeks that you workout.
  • Intervals - if you have been exercising for a while try interval training where you sprint and recover for a desired amount of intervals.
  • Variety - its good to spice things up now and again to prevent boredom so throw in something new once in a while.
As a final comment I want to say give yourself a pat on the back for taking a positive step forward to becoming healthier and fulfilling your potential.  Live longer and stronger.

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