Cardiovascular FitnessOk Great. So you know Cardiovascular Fitness is a key element in Health and Physical Fitness, but what exactly is it. What It Is
Cardiovascular fitness is a special form of muscular endurance. It is the heart, lungs, and vascular system delivering oxygen to the working muscles in an efficient way so that prolonged physical work can be maintained. When you do physical activity and your pulse quickens and your breathing gets deeper, you are using your cardiovascular system.Where Do I Sign Up?The list of Cardio exercises is neverending - everything from running to rowing, skiing to swimming. The great thing about cardio exercise, is you can do it everyday, and unlike weight training for your muscles, these will need rest to recover and rebuild stronger.Not sure what kind of cardio to add to your routine, or are you getting bored with your current routine. Check out this page to learn the 5 best types of cardioto add to your workout routine. By far the one that we recommend the most is interval training. It is the most effective form of cardio.
If burning calories is the name of the game for you, than this is the branch of exercise you want to explore. Cardiovascular Fitness will help you lose that gut before you know it. Say it once with me “burning calories”. Picking an activityIf you hate running, then don't because it's not one of the best ways to maximize your cardio workouts. That doesn't mean, however, that you should swear off all cardio activity. The key to sticking with a cardiovascular routine is picking an activity that you really enjoy doing. If you're a recreational cross-country skier or you really like aerobic exercise, then do those activities a couple times a week at an increased intensity. It won't even feel like work at all – this is one of the best ways to maximize your cardio workouts.The best way to add some cardio to your routine is by adding interval training. Want to learn what makes interval training, by far the most effective form of cardiovascular fitness. Keep an Eye On Your HeartUnless you are working out within your target heart rate range, you are not reaping the cardiovascular and fat burning benefits of the exercise. To find your target heart rate, subtract your age from 220 (maximum heart rate).It is recommended that you work out at about 70% of your target heart rate zone when starting out. So, if you're 30 years old, your maximum heart rate would be 190 beats per minute and working out at 70% of that would put your heart rate at about 133 beats per minute (190 multiplied by 0.7). As your level of fitness improves, you can up that number to 85 or 90%. Grab a heart rate monitor it is a Great way to keep an eye on things. Check out a bit more info on heart rate monitors.
Use Your Whole BodyIf you can only afford to devote 20 minutes to your cardio workout (check out our 20 Minute Workout Page), then make sure you do an exercise that uses your whole body. Remember Burning Calories is the name of the Game… In a 20-minute time period, you may only burn about 200 calories using a stationary bike.Now increase the intensity a bit, do a bit of interval training and in that same 20 minutes you can burn around 500 calories. The bottom line is you have got to add intensity to your training! The more intense your workout routine, the more effective your cardio will be. You will be burning calories like crazy, if you put all your effort into it.
You Owe It To YourselfLet me say it again, you owe it to yourself to establish an exercise routine no matter how busy your schedule may be. And you'd be surprised how easy it is to improve your cardiovascular health. Just devote 20 minutes four or five times a week to cardiovascular fitness and start feeling great! Cardiovascular fitness equals burning calories and that equals a huge step to your overall Health and Physical Fitness.
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