How to Increase Your Cardiovascular Capibilities for Beginners

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By Christopher Lemieux
eHow Contributing Writer

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(2 Ratings)

Cardiovascular fitness is the key to health. With a weak cardiovascular system you will be in line for many health concerns, including stroke and heart attack. However, before you start to sprint into action be sure to choice your program wisely. Otherwise, with poor preparation, you will be hurting from head-to-toe. The pain that comes after the first few days is the reason why many stop working out in general. You wouldn't throw up 300 pounds on the bench for your first time--same thing goes with running. This program is designed for the beginner and will aid in the development of cardiovascular fitness and endurance. It is important to start slow, asses your progress, then gradually increase your mileage. By the end of a 30-day period--at least 30 minutes per day--you should be able to run 2 to 3 miles continuously, if not more.

Difficulty: Moderate

Instructions

Step 1

Start outside, or on an inside track, and warm-up with a 2-minute jog. Then slow down and walk for 10 minutes.
Step 2

Run at a 50% effort for the next 3 minutes and then slow down to a jog for 5 minutes to regain your breath.
Step 3

Walk for the next 5 minutes. 25 minutes down, 5 minutes to go! Lightly jog for 4 minutes with an all-out sprint to finish.
Step 4

Cool down. Active cool-down is very important after any exercise, because it is at this point you retard much of the delayed pain. Too many people forget to stretch their muscles after workouts. If your muscles ball up you increase your risk of pulled or torn muscles, ligaments and tendons. Further more, when the muscles are tight nutrients and oxygenated blood do not reach the muscle fibers efficiently. Stretch both upper and lower body.

Tips & Warnings

Strike with your forefoot while running. This decreases impact and increases energy return. It also decreases injury risk.
Do not land on your heels while running.
Try the program on a treadmill. While in the walking phases add a 2 or 3 percent increase for added intensity.
Drink water before exercise and after exercise. Water will not only hydrate you, but flesh harmful toxins out of your system that result in pain.
Eat a healthy meal afterwards that contains whole grains, lean proteins and healthy fats.
Stay away from junk food. It has absolutely no nutrient content and will make you fat.
Please consult your health care provider before you start any type or workout program, as a safety precaution.