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How to increase your cardiovascular exercise

How to increase your cardiovascular exercise

Increase your exercise gradually.

Gradually increase your cardiovascular exercise to help prevent sore muscles, discomfort, injury, and burnout.

Here are 2 rules to follow:

1. Increase your total exercise time by no more than 20% each week.

2. Increase your total exercise time before you increase the intensity of your exercise.

Here is a sample exercise progression:

Week minutes/week < 20% increase minutes next week
1 60 min. + 12 min. = 72 min.
2 72 min. + 13 min. = 85 min.
3 85 min. + 15 min. = 100 min.
4 100 min. + 20 min. = 120 min.
5 120 min. + 24 min. = 144 min.
6 144 min. + 26 min. = 170 min.
7 170 min. + 34 min. = 204 min.
8 204 min. + 36 min. = 240 min.
9 240 min. + 45 min. = 285 min.
10 285 min. + 55 min. = 340 min.



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Stephanie Averkamp

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FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...