Frequency: 3-4 times per week.
Workout Structure:
Weeks 1-2:
- Choose an activity: brisk walking, jogging, cycling, or swimming.
- Duration: Start with 20 minutes per session.
- Intensity: Keep it light; you should be able to talk but not sing.
Weeks 3-4:
- Increase duration to 25 minutes per session.
- Introduce short intervals of increased intensity (e.g., faster walking or a gentle jog for 1-2 minutes).
Weeks 5-6:
- Increase duration to 30 minutes per session.
- Add more frequent or longer high-intensity intervals.
Beyond Week 6:
- Continue to gradually increase either the duration or intensity.
- Consider varying the type of cardio for variety and balanced fitness.
Tips:
- Always start with a 5-minute warm-up and end with a 5-minute cool-down.
- Listen to your body and adjust the intensity and duration according to your fitness level.
- Consistency is key; try to stick to the plan regularly.
Remember to consult with a healthcare provider or fitness professional before starting any new exercise program, especially if you have existing health concerns.