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Cardiovascular Exercise Tips
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Published: August 17, 2006
Cardiovascular Exercises
Cardiovascular exercises are essential to any fitness program. These exercises uses your large muscle groups at a repetitive rate for a long period of time. They are beneficial to ones health by strengthening the heart and lungs, burning fat and maintaining weight, and preventing chronic diseases. There are many different types of cardiovascular exercises to choose from as well as different types of cardiovascular training methods.
There are 3 important components to keep in mind when performing cardiovascular exercises: frequency, duration, and intensity. These three components affect the level of fitness of any cardiovascular exercise. Frequency refers to the number of sessions per week a cardiovascular exercise is performed. Most fitness experts agree that cardiovascular exercises should be performed at a frequency of at least 3 times per week. Duration refers to the time spent exercising. All cardiovascular exercises should be performed for a duration of 20-60 minutes in order to gain cardiorespiratory and fat burning benefits.
Intensity refers to the degree of energy or strength being used to perform the exercise. Intensity can be measured by counting your heart beats per minute while exercising. Your maximum heart rate can be measured by subtracting your age from the number 220. Most fitness experts recommend that a person perform cardiovascular exercises within the Aerobic Zone using 70-80% of your maximum heart rate. By alternating the frequency, duration, and intensity of your workouts you can avoid boredom, break through possible exercise plateaus, and progress in your level of fitness.
Generally, there are three different training methods to apply to cardiovascular exercises. Continuous training is performing one type of cardiovascular exercise for the complete duration. An example would be jogging for 30 minutes. This is the form most people are familiar with. A second training plan is called interval training. Interval training is an intermediate level of cardio training. It consists of alternating light intensity intervals with hard intensity intervals. The low intensity intervals should be performed at 50-70% of max HR and for about 2-10 minutes in length. The high intensity intervals are performed at 70-90% of max HR and are 1-10 minutes in length. Interval training is best for working on your intensity levels. The third type of training is composite training. This consists of performing a combination of cardiovascular exercises one after another. An example would be to cycle for 15 minutes, then jog for15 minutes, followed by 15 minutes of swimming. This method of training allows you to engage different muscles as well as avoid boredom.
There are many types of cardiovascular exercises to choose from. Some examples are walking, jogging, cycling, stair climbing, rowing, aerobics classes, swimming, dancing, hiking, jump roping, cross county skiing, basketball, and tennis. All cardiovascular exercises should be preceded by a 5-10 minute warm-up and followed by a 5-10 minute cool-down with stretching in order to reduce the risk of injury. It's important to find an exercise that you enjoy and to mix up your routine by playing around with the frequency, intensity, and duration of your workouts.
Cardiovascular exercises are essential to any fitness program. These exercises uses your large muscle groups at a repetitive rate for a long period of time. They are beneficial to ones health by strengthening the heart and lungs, burning fat and maintaining weight, and preventing chronic diseases. There are many different types of cardiovascular exercises to choose from as well as different types of cardiovascular training methods.
There are 3 important components to keep in mind when performing cardiovascular exercises: frequency, duration, and intensity. These three components affect the level of fitness of any cardiovascular exercise. Frequency refers to the number of sessions per week a cardiovascular exercise is performed. Most fitness experts agree that cardiovascular exercises should be performed at a frequency of at least 3 times per week. Duration refers to the time spent exercising. All cardiovascular exercises should be performed for a duration of 20-60 minutes in order to gain cardiorespiratory and fat burning benefits.
Intensity refers to the degree of energy or strength being used to perform the exercise. Intensity can be measured by counting your heart beats per minute while exercising. Your maximum heart rate can be measured by subtracting your age from the number 220. Most fitness experts recommend that a person perform cardiovascular exercises within the Aerobic Zone using 70-80% of your maximum heart rate. By alternating the frequency, duration, and intensity of your workouts you can avoid boredom, break through possible exercise plateaus, and progress in your level of fitness.
Generally, there are three different training methods to apply to cardiovascular exercises. Continuous training is performing one type of cardiovascular exercise for the complete duration. An example would be jogging for 30 minutes. This is the form most people are familiar with. A second training plan is called interval training. Interval training is an intermediate level of cardio training. It consists of alternating light intensity intervals with hard intensity intervals. The low intensity intervals should be performed at 50-70% of max HR and for about 2-10 minutes in length. The high intensity intervals are performed at 70-90% of max HR and are 1-10 minutes in length. Interval training is best for working on your intensity levels. The third type of training is composite training. This consists of performing a combination of cardiovascular exercises one after another. An example would be to cycle for 15 minutes, then jog for15 minutes, followed by 15 minutes of swimming. This method of training allows you to engage different muscles as well as avoid boredom.
There are many types of cardiovascular exercises to choose from. Some examples are walking, jogging, cycling, stair climbing, rowing, aerobics classes, swimming, dancing, hiking, jump roping, cross county skiing, basketball, and tennis. All cardiovascular exercises should be preceded by a 5-10 minute warm-up and followed by a 5-10 minute cool-down with stretching in order to reduce the risk of injury. It's important to find an exercise that you enjoy and to mix up your routine by playing around with the frequency, intensity, and duration of your workouts.
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