Don’t forget about progression. After 2-3 weeks, the body adapts. Increase the time, speed, or add an incline (for example, running uphill). Without progression, there is no result.
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Combine cardio with strength training. The more muscle you have, the higher your metabolism. Cardio + strength training = the perfect duo for losing weight and a toned figure.
Don’t chase “burned calories” on the machine. These numbers are often overstated. Regularity and feeling are more important. If you feel light and energetic, you are on the right track.
Listen to your body. Joint pain, shortness of breath, dizziness are signals to stop. Cardio should strengthen, not destroy. Choose gentle types if you have knee problems (for example, swimming or elliptical).
And finally, find motivation. Work out with a friend, listen to podcasts, change routes, participate in races. When cardio becomes a part of life, it stops being “torment” and turns into a habit.
