Basic cardio exercise involves the large muscle groups working in a repetitive motion with little to no added resistance. Legs and arms can be working independently or together to get this effect. This type of training helps strengthen the lungs and heart, and it also helps burn calories. All forms of cardio offer these same benefits, but there are many different types you can do.
Step 1
Perform a five-minute dynamic warm-up. Dynamic stretching is done in motion and it helps get the body prepared for the demands about to be imposed on it. Do stretches such as leg swings, knee tucks, walking lunges, alternating toe touches, spinal rotations and side bends.
Step 2
Choose your type of cardio exercise--anything that gets your heart rate elevated and causes you to sweat. Make sure it is something you enjoy doing. Running, walking, swimming, elliptical training and stair stepping are examples of basic cardio exercise.
Step 3
Base your exercise selection on your fitness level. For example, if you are obese, start out with walking. If you have pain in your knees, do some form of non-impact cardio such as elliptical training or swimming.
Step 4
Perform your cardio session. Start out with a light two- to three-minute warm-up to get your core body temperature elevated. Increase your intensity to a level that is slightly uncomfortable but not overly intense. Continue at this level for 20 to 30 minutes and finish with a light five-minute cool-down.
Step 5
Remain consistent with your cardio exercise to get the best results. Start out with two to three sessions a week and work your way up to four or five. As you increase your frequency, also increase your duration until you are able to exercise for 45 to 60 minutes.
Step 6
Execute static stretching at the end of your cardio sessions--holding a stretch for a given amount of time. An example of a static stretch would be a wall calf stretch. Place your hands on the wall and stand with your feet staggered, one behind the other. Bend your front knee and lean forward while straightening your back leg. Feel the stretch in your calf muscle and hold for 30 to 45 seconds. Switch legs and repeat.
