How often should beginners do low impact cardio?
Written by
Gina Mason
Reviewed by
Prof. William Dalton, Ph.D.Beginners should begin with low-impact cardio consisting of three 20-minute sessions a week, progressing to 150 minutes of cardio. Work on perfecting form before increasing workout time to avoid injury. Use perceived exertion scales, aiming for a level of 5-6 out of 10. This gradual introduction builds endurance without overwhelming the body.
Foundation Phase (Weeks 1-4)
- Focus exclusively on movement form and breathing patterns
- Maintain consistent schedule of 3 weekly sessions
- Keep intensity at conversational pace throughout
Building Phase (Weeks 5-8)
- Add 5 minutes weekly to session duration
- Introduce resistance elements like bands gradually
- Monitor joint feedback after each workout
Consolidation Phase (Weeks 9-12)
- Reach 30-40 minute sessions comfortably
- Add fourth weekly workout if no discomfort
- Begin tracking endurance milestones
Mastering "proper form" will prevent injuries during the foundation phase. Pay attention to posture alignment, whether cycling or even just walking. Learn the correct rowing sequences before progressing to resistance training. These foundational steps will help repattern movement patterns, allowing for safe physical activity throughout your fitness journey.
Perceived exertion scales help avoid overtraining. Rate effort from 1-10 during workouts, staying between 5-6. If breathing becomes uncomfortable, reduce the intensity. This self-monitoring technique builds body awareness without the use of gadgets.
Progress tracking focuses on non-scale victories. Notice easier stair climbing or reduced post-workout stiffness. Celebrate completing scheduled sessions consistently. These markers prove effectiveness before duration increases.
Rest days are still important, even with low-impact cardio. Schedule at least one real rest day per week during building phases. Vary the types of activities performed to help eliminate overuse patterns. Adequate recovery will allow the body to adapt to added stress and strengthen.
Read the full article: 10 Low Impact Cardio Workouts Revealed
