what is a starters cardio program like

[jack69]

I want to start improving my cardio health.  Where can I find a good program which I can run myself in my own little gym?  Thanks

[Dominique]

How about walking, for a start? I see you've been using your Fitbit for a couple of weeks and are averaging about 4000 steps per day. Use the default goal (10,000 steps per day / 70,000 steps per week) as your first main goal. You don't need to reach it right away if you think your fitness level is not sufficient for the time being. You can set intermediate  goals (eg. 40/50/60,000 steps per week) until you reach it. Same with speed: you can start at your own pace and increase it as you get fitter (you can monitor your progress with speed via Very Active Minutes or VAMs).

[SunsetRunner]

What program to use depends on your current condition as well as your goal.
I recommend a 5k beginner's program. They usually require you to run/walk set intervals for about 30 minutes 3 times a week. There are also 10k programs if you can do a 5k.
I haven't tried it in another way than running, but I'm sure it works just as well for elliptical machines or cycling if you prefer.
If you have a smartphone you can simply search in your app store for 5k. There should be plenty of free ones you could check out.
Good luck!

[jack69]

Thanks for your recommendation.

jack68

Sent from my iPad

[AlexandraM · Accepted solution]

I also recommend the 5k beginners program. I have the Couch to 5k app on my phone and even if your goal isn't to run a 5k, the workouts are really great, not too long and you build up your strength and stamina in a gradual way. 

Walking is also an excellent way to break into cardio. When i first started working out regularly I started with a 30 minute walks on the treadmill. At first I did just a full 30 minutes at one pace, say 3.5. Then i gradually worked up to a brisker pace, 4.0. When I felt better stamina wise I then increased the incline and made sure to pump my arms, went a little longer and now I add in sprint intervals. If you stick to it, you'll make improvements pretty quickly. Once your more confident with doing cardio you can do more challenging workouts. 

[jack69]

great idea, I just signed up to use it on my Samsung Phone.

[mavanscoy]

I do Cardio Drumming 3 times a week . it is a lot of fun and you feel it the next day ..

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@jack69 wrote:

I want to start improving my cardio health.  Where can I find a good program which I can run myself in my own little gym?  Thanks

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