Hello,

I'm new to Fitness.com and look forward to learning from those in the know.

I need some help on the cardio side of my fitness regime. Here's the scoop:

I'm a 45 year old male, quit smoking a year ago, been going to the gym for about two years with very little if any cardio. Now I need to incorporate cardio into my program.

I do a 5 minute warm up on the treadmill, then I start jogging at a speed of about 5.7. By two minutes, I'm can feel myself getting winded but I continue for 5 minutes, but then I'm out of breath. So I cut back to a cool down for 2 or 3 minutes, then I'm done.

I need to be able to run at least 20 minutes and not be so winded that I have to stop. So, how long should this take, and what advice can you provide to get there?

I appreciate your help.
Thanks,
Robinhood38....

Do intervals until you're able to run for longer periods.

For example jog for 2 minutes, walk for a minute, repeat. You can gradually increase the amount of time you jog. This is jus ta guideline. You should set the times that meet your needs.

Another great way to improve your conditioning is burpees. Start slowly and progress as you get better at them. They will whip you into shape fast.

YouTube - burpees 101
YouTube - 100 Burpees challenge

Bodybuilding.com - Ross Enamait - Burpee Conditioning - No More Nonsense!

RossTraining - Articles

I just want to say welcome to the boards, and good for you for making positive changes to your health! Quitting smoking and now working on your fitness...good job!

Thanks for the insight wesrman. I appreciate it. I will follow your advice as this seems to be the common trend and it certainly makes sense. I will also incorporate the Burpees into my routine. (great pic of Bruce... "boards don't hit back"...lol)

Thanks for the welcome and the encouragement LadyLeeLee. The changes are awesome and I feel great.

Robinhood38....