Getting started with exercise may seem difficult, especially for those who have been out of exercise for a long time. According to sports physician Sebastiao J. Rodriguez Jr., the safest path for beginners and sedentary people is to focus on low-impact activities, such as walking, cycling or water aerobics. The principle is simple: a few minutes, a light pace and gradual progress.
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The specialist emphasizes that there is no universal “best” cardio exercise. The choice, in his opinion, should make sense for each person – it should be something that can be maintained and does not cause inconvenience. “Walking, cycling, swimming or even dancing are on the list of effective options, and they are all able to improve the condition and take care of the heart without harming the joints.”
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In general, almost everyone can include aerobic exercise in their daily life, but the intensity of the exercise should respect their health history. Anyone with heart, respiratory, or joint problems should undergo a medical evaluation before starting. In some cases — such as decompensated heart disease, severe high blood pressure, recent injuries or fever — cardio is contraindicated until your doctor approves it.
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According to the doctor, when choosing the best method, age, level of preparation and goals are of great importance. “Those looking to lose weight tend to benefit from activities that can be maintained for a longer period. And those looking for overall health should prioritize regularity. To improve resistance, it is helpful to alternate rhythms and loads.”
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Even simple movements, such as climbing stairs, are part of the exercise package. According to Sebastiao, the exercise strengthens the legs and buttocks, but requires care from those who suffer from knee pain or are overweight. The rule of slow progress also applies here.
“Various activities are usually a good strategy to keep the body alert, avoiding monotony and reducing the risk of repetitive injuries. However, repeating the same activity is not a problem if it fits well into the routine and promotes regularity,” highlights the specialist.
Beginners or sedentary people should be careful when increasing the pace of activity
In general, cardio plays a major role in any training plan: it improves the performance of the heart and lungs, enhances blood circulation, helps with weight control, and contributes to health. It also supplements strength work, which is essential for maintaining muscle and a healthy metabolism.
The muscle groups that are activated vary depending on the activity. Finally, the doctor explains: “Walking and running work mainly on the legs and buttocks, cycling increases the effort of the thighs and buttocks, swimming works practically on the entire body, and stairs focus the load on the thighs and buttocks.”