Returning to Cardio Training
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 at first, so start with 3x/week for 10-15 minutes at a moderate pace (you can say a phrase but not a full story). This builds endurance, minimizes fatigue, and prevents injury.
How to Progress
Increase time, intensity, or frequency every other week—but gradually. 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.
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.
