Returning to Cardio without burning out

Never done cardio? Tried an old program and got wrecked? Starting or returning to cardio should be smooth and sustainable—not exhausting after 10 minutes.

Returning vs. Starting

Whether you're coming back or just starting, the same principles apply—start small and build up. If you're returning, you'll progress faster, but everyone should avoid overuse injuries like shin splints or knee pain by managing volume properly. The American College of Sports Medicine recommends 75-150 minutes of moderate-to-vigorous cardio weekly. That’s a lot to start, especially if you are new to running, or have just taken a break, so start with 3x/week for 10-15 minutes at a moderate pace. This builds endurance, minimizes fatigue, and prevents injury. As always, don’t be afraid to adjust this if your break from running was 6 months, and you had been running 5+ miles a week for years you could likely start higher than this. The most important part of this is to start at an intensity that feels almost too easy, then accumulate volume.

Which is the best method for training?

I am a firm believer in that the absolute BEST method of cardio for a person to do is the one they will enjoy the most. If that’s playing a few rounds of pickleball, awesome play pickleball. If you prefer to sit on a stationary cycle indoors with your favorite tv show in front of you, do that. Whatever will get you excited to do cardio, is ultimately the most important aspect.

After this, we need to define our goals. Are we preparing for an triathalon, marathon, sports event, or just trying to be healthier? If we are preparing for a sport, then the mode of cardio should be as close to the event we are preparing for as possible. Meaning if it’s a marathon, you should be running, if it’s a triathalon you should be running, cycling, and swimming, OR if you are powerlifting/weightlifting you should be doing lower impact cardio on a stationary cycle, assault bike, or rower.

How to Progress

ISimilar to resistance training, you have three main options for progressing a resistance training program volume, frequency, and rest times. In the earlier stages it may be better to progress slower better than faster. A good rule is to add 5-10 minutes to each session per week OR increase total volume by 5-10% per week. Newer trainees can progress faster, while experienced ones need smaller jumps. The reason for keeping these jumps so small is that an increase >10%/week saw a x% higher increase in injury risk than those who stayed below the 10% volume/intensity inrease.

Best Cardio Method?

The one you’ll actually do! Love running outdoors? Great. Prefer cycling with a TV show? Perfect. Consistency matters more than the method.

Try This 4-Week Plan:

Week Day 1 Day 2 Day 3 Day 4
Week 1 10 min @ Conversation Pace 10 min @ Conversation Pace 10 min @ Conversation Pace -
Week 2 15 min @ Conversation Pace 10 min @ Conversation Pace 15 min @ Conversation Pace -
Week 3 15 min @ Conversation Pace 10 min @ Conversation Pace 15 min @ Conversation Pace 10 min @ Conversation Pace
Week 4 15 min @ Conversation Pace 15 min @ Conversation Pace 15 min @ Conversation Pace 15 min @ Conversation Pace

Final Thoughts
Ease in, be consistent, and make it enjoyable. Try this plan for 4 weeks and see how you feel!

Want a custom training plan? I offer 1-on-1 remote coaching & in-person training in the Bay Area—let’s get you stronger!

Context: This article specifically discusses improving general health/fitness, not sports performance. This makes the assumption the person performing the squat is a healthy individual who has been cleared by a doctor to exercise with no known musculoskeletal diseases/disorders. Always consult your physician prior to starting any training program.

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