Hundreds of studies have been conducted with the aim of understanding why so few people exercise regularly. While some subtle variations have popped up between different countries and social groups, one alarming reason was apparent in every survey: most inactive people claim to have too little free time to exercise regularly.

It’s a subject we’ve tackled before on this website – the lack of motivation that can paralyze exercise efforts and make it difficult to take the essential first step. It’s a subject that, like many others, is easily overcome with a little patience and perseverance. But it’s by no means the only reason for limited physical activity and a distinct lack of exercise.

The second most frequent reason for an inactive lifestyle is a lack of fitness education. Raised on junk foods and pushed into a high-stress low-activity lifestyle, the majority of today’s would-be fitness fans limit their physical activity out of a lack of understanding. We don’t think that’s a good state, and it’s certainly not one we want to see people stay in.

These six tactics and strategies are for helping you break free of the inactive lifestyle. We know what it takes to piece together an effective cardiovascular exercise routine, and we know how much potential a stable and balanced routine can have for weight loss and long-term fitness. If you’re inactive not through choice, but through a lack of aerobic fitness education, let these six tactics serve as the basis for your regular, consistent, and measurable cardiovascular training routine.

Limit high-impact exercises and focus on low-risk aerobic exercise

There’s a common assumption that all cardiovascular exercise is equally effective, risky, and physically draining. Armed with the assumption that all forms of cardiovascular exercise are worthwhile and each equally risky, novice exercisers fall into a cycle of low-effort, high-impact exercise which provides little benefit.

It does, however, provide some serious stress for their joints and muscle groups. Jogging – one of the most popular and widely practiced forms of cardiovascular exercise – happens to be an injury generating nightmare. We suggest that exercise novices focus on low-impact forms of exercises, forms which can help them lose weight without putting undue stress on ligaments and major joints.

Our recommendation: Use low-impact exercises such as rowing and swimming to burn calories without placing your body’s joints and major muscle groups at risk of injury.

Cardio doesn’t need to be continuous to be effective

The sporting world has grown significantly over the last thirty years. Sports that were previously unheard of are now decidedly mainstream, pushed into the public eye through television exposure and cultural changes. There’s also been a growth in what we refer to as ‘excuse sports’ – competitive exercises that are touted as the next big ‘sports’, yet utterly lacking in any physical involvement.

The truth is that cardiovascular exercise isn’t a label only applicable to jogging, swimming, or rowing. Any activity that inspires your heart to work harder and your muscles to burn through stored calories is cardio exercise. Whether it’s continuous or not isn’t important; your casual tennis matches and weekend walks are just as effective as a quick jog or cycle, provided they’re monitored as precisely.

Use your heart as a progress monitor, not your training intensity

Aerobic exercise isn’t measured by how much you sweat, how fast you breathe, or how exhausted you’re left feeling afterwards. It’s measured by your heart’s activity – primarily the number of times your heart is beating every minute. The old yardstick of “if you’re tired, it’s effective” just isn’t true, and it’s certainly not a good metric for piecing together a complete exercise routine.

Take a scientific approach to your training progress, and measure through caloric output and cardiovascular activity. A small selection of rowing machines feature built-in heart rate monitors, though they can often be quite inaccurate. For accurate caloric output and intensity measurement, it’s worth investing in a personal heart rate monitor.

Make your routine easy to stick to by using fun, simple, and convenient exercises

There’s no need to put yourself through an Olympian exercise routine every day; consistent light exercise is often enough to spur on weight loss and significant personal fitness gains. Despite the common assumption that low-effort exercise is worthless for weight loss, numerous dieters have been found to burn calories effectively during light stationary rowing, walking, and slow cycling.

Build your exercise routine not just for intensity, but for consistency. By using preferred exercises and low-intensity training, you can keep effort high while remaining interested in your ongoing fitness efforts.

Our recommendation: Incorporate your favorite sports, exercises, and resistance training lifts into your routine to encourage consistency and ongoing improvement.

Add variety: use different exercises to keep progress consistent

Ask any personal trainer for a cardio recommendation and they’ll inevitably point you towards the rowing machine. It’s the low-injury, high-effort workhorse of the gym, and it’s undoubtedly one of the most effective places to burn calories, lose weight, and boost your muscular strength.

But it’s by no means the only place to do so. Dedicate all of your training efforts to a single form of exercise and you’ll end up tired and uninspired; spread them across several and you’ll stay interested in fitness beyond the initial excitement period. Each week, experiment with a new form of cardio and consider adapting your long-term training routine to suit.

Even without weight, form matters. Use training resources to keep your body safe and free of injuries

Even a light jog can result in injury. From damaged knees to recurring back issues, the amount of injuries associated with high-intensity cardio such as distance running, rowing, and cycling is quite alarming. Despite being completely unweighted and built around very natural movements, even the safest of cardiovascular fitness routines can result in injuries and ongoing problems when carried out incorrectly.

If you’re unable to access a personal trainer or physiology expert, ensure that you gain proper form by studying training resources and exercise videos. Rowing beside a mirror is a preferred option for those with home-based exercise rooms, while our recommendation of recording workouts can often help locate and eliminate errors in form or technique.