How Much Cardio and Resistance Training Should You Do When Starting to Exercise?

Starting a new exercise routine can feel overwhelming with so many options to choose from. Two key components of any well-rounded fitness program are cardio and resistance training. Both play unique roles in improving overall health, building strength, and enhancing endurance. The challenge for beginners is figuring out how much of each type of exercise to do.

Here’s a guide to help you balance cardio and resistance training when starting your fitness journey.

Why Do You Need Both Cardio and Resistance Training?

• Cardio (aerobic exercise) focuses on increasing your heart rate and improving cardiovascular health. It’s great for burning calories, boosting endurance, and improving heart and lung function.
• Resistance training (strength training) focuses on building muscle, improving bone density, and increasing metabolism. It helps shape your body and provides the strength needed for everyday activities.

Combining these two types of exercise creates a balanced program that improves overall fitness and supports long-term health.

How Much Cardio Should You Do?

For beginners, it’s important to start slow and gradually build up your endurance. Here’s a guideline for cardio workouts:

1. Frequency: Aim for 3-5 days per week.
2. Duration: Start with 20-30 minutes per session. This can be broken into shorter sessions, such as two 15-minute walks if that feels more manageable.
3. Intensity: Begin with moderate-intensity activities like walking, cycling, or swimming. You should be able to hold a conversation while exercising.

Over time, you can increase the duration or intensity of your cardio sessions as your fitness improves. Adding variety, such as brisk walking, jogging, or group fitness classes, keeps things interesting and challenges your body in new ways.

How Much Resistance Training Should You Do?

Strength training is just as important as cardio, especially for building muscle, improving posture, and preventing injuries. For beginners, the focus should be on learning proper form and gradually increasing intensity.

1. Frequency: Start with 2-3 sessions per week, with at least one rest day between workouts to allow your muscles to recover.
2. Duration: Sessions can be 30-45 minutes, depending on how many exercises you include.
3. Exercises: Focus on compound movements that work multiple muscle groups, such as:
• Squats
• Push-ups
• Deadlifts
• Rows

If you’re new to strength training, start with bodyweight exercises or light weights. Once you feel comfortable, you can add resistance bands or increase the weights you’re lifting.

How to Combine Cardio and Resistance Training

When starting out, it’s important to strike a balance that aligns with your goals and fitness level. Here’s an example of a weekly schedule:

• Monday: 20-30 minutes of cardio (e.g., brisk walking)
• Tuesday: Full-body resistance training session
• Wednesday: Rest or light activity like yoga or stretching
• Thursday: 20-30 minutes of cardio (e.g., cycling)
• Friday: Resistance training session
• Saturday: Cardio (e.g., a fun group class or hike)
• Sunday: Rest or active recovery (e.g., walking or gentle stretching)

As you build strength and endurance, you can adjust the duration, intensity, or frequency of your workouts to fit your goals.

Tips for Beginners

1. Start Slowly: It’s better to start with shorter sessions and gradually increase intensity to avoid burnout or injury.
2. Focus on Form: Proper form is crucial, especially in resistance training. Consider working with a trainer to learn the basics.
3. Listen to Your Body: Rest days are just as important as workout days. Allow your body time to recover.
4. Stay Consistent: The key to seeing results is sticking to your plan. Even small efforts add up over time.