Cardio exercises for the beginner (Outdoor exercise)

Cardio exercises are any exercises that raises your heart rate. When I started my first cardio exercise, I always thought is all about running. However there are various exercises that help to raise our heart rate. Cardio workouts have to be progressive but every level you set, you have to push to your limits.

I have some outdoor exercises that help to improve your cardio for the beginners:

1. Running

For beginners you might want to start doing some light run for around 20 minutes. Slowly increase the running duration by 5 minutes for every week until you hit 1 hour.  When you are ready try to increase your pace and maintain throughout the running duration. I will suggest that you can run at any park connector or stadium.

RUN FOR MY LIFE

2. Stairs Climbing

Look for HDB buildings or any buildings which is at least 10 stories or higher. This program requires you to keep climbing up and down the stairs for at least 20 minutes. Slowly increase the climbing duration by 5 minutes every week until it hit 45 minutes. For beginners you are required to climb up to 10th storey, climb your way down to 1st storey and this is considered as 1 set. Try to hit as many sets as possible for the time limit that you set.

STAIRS CLIMBING

3. Swimming

This program is for people who know how to swim. There are various types of swimming styles and it is up to your preference on which style you are comfortable at swimming. I will prefer you all to swim in an Olympic pool size because it is a standard pool size to know how many laps you have swim. You can always start by swimming for 15 minutes non-stop and increase the swimming duration by 5 minutes every week until it hit 45 minutes. Try to swim as many laps as possible for the time limit that you set.

4. Hiking

You will be questioning me hiking will improve your cardio? Yes Hiking will improve your cardio and help to improve your muscular fitness. When you are hiking you are engaging almost all of your body parts such as legs, knees, ankles, arms, hips, butt, abdominal,shoulders and neck.Hiking will also help you to reduce your stress and peace your mind I would recommend that you can plan a 1 to 3 hours hiking route.There are a few hiking routes you all can explore such as Bukit Timah Hill, Macritchie Reservoir and etc. Be prepared to stay hydrated and bring some light snacks if you feel hungry. 

HIKING FROM MANDAI TO MACRITICHIE RESERVOIR