CARDIOVASCULAR TRAINING

CARDIOVASCULAR TRAINING

Cardiovascular training, or aerobic training, is a type of exercise that increases the endurance of skeletal muscles by making the distribution of oxygen by the heart more efficient. Cardio is a great way to lose weight and keep it off by burning lots of calories. Exercises of this type use large muscle groups, and involve raising the heart rate to a specific rate for at least 30 minutes.

Cardiovascular training is an important part of a health regimen. To optimize this type of training it should be performed at least three times a week, for a minimum of 30 minutes each time. Some popular cardiovascular training exercises are running, swimming, biking, spinning, and playing aerobic sports. Varying the cardiovascular activity, a practice called cross-training, can be even more effective than using just one.

Cardio exercise is any exercise that raises your heart rate. Face it our bodies were made to move. And we all know that to keep our muscles in shape we need move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body. Your heart is a muscle. Therefore working it makes it stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity.

American Heart Association Recommendation

For Overall Cardiovascular Health:

At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150MINS

OR

At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity

AND

Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.

For Lowering Blood Pressure and Cholesterol.

An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week.

Some of the Best Cardio Workouts Are:

Walking – This is the easiest and safest way to start getting in your cardio.

Running –  This one is easy to understand.  Just remember if you train like a distance runner you will look like a distance runner.  If you train like a sprinter you will develop a sprinters body.  Steading running burns calories but sprints take it to the next level

High Intensity Interval Training – Short intervals at maximum intensity followed by short periods of rest.   Best all around workout that burns fat and calories

Cycling – Cycling uses large muscle groups in the legs and helps elevate your heart rate.  This one is great you can do it inside or outside, with your kids, or even over the internet in your own home.

Stair Climber – Uses more muscles than walking.

Swimming – This is a total body workout as long as you are not just floating – even treading water burns calories. Swimming laps would be best and change up the strokes you use so that you work all different kinds of muscles and the continuous pace works your heart and lungs.

Benefits of Cardio Exercise:

Weight Loss – All exercise burns calories.  A deficit caloric intake and your body will burn fat and you will lose weight.

Better Sleep – Let’s face we sleep better when our body is tired.

Lowers Blood Pressure and Cholesterol – As your heart beats faster it increases blood flow.  Blood vessels become more elastic when they are worked and small blood vessels widen to deliver more oxygen to your muscles.

Increased Bone Density – Weight bearing aerobic exercise like walking helps to decrease the risk of osteoporosis.

Stronger Heart  – Teaches the heart to work more efficiently.

Maintain muscle strength into old age. – Strong muscles as we age will keep us independent longer.

More Energy – You will increase your stamina and reduce your fatigue.  OK, you may fell more exhausted when you first start an exercise program, but stick with it and your energy levels will increase.  You will be on your way to a more active lifestyle.

Reduces Stress & Depression – When you exercise your body releases endorphins which are natural pain killers.

Reduces the Risk of Heart Disease – Being physically active is important in preventing Heart Disease and Stroke.

Live Longer – Studies show that those who regularly exercise live longer than those who don’t.

Less Likely to Get Sick – Exercise activates your immune system.  Want to avoid a cold?  Don’t pass up on your exercise.

Strengthens Lungs – When we move our large muscles we breathe faster and more deeply this improves lung function.