CARDIOVASCULAR FITNESS Types of Cardiovascular Exercise There many

CARDIOVASCULAR FITNESS

Types of Cardiovascular Exercise There many types of cardiovascular exercise. Cardiovascular exercise is something that involves using the larger muscles like your legs. So as you can imagine there are many different way to do this. They can be divided up into a number of different categories. Indoors and outdoors exercise and with or without special exercise equipment. Outdoor Cardiovascular Exercise This includes running, walking, jogging, bicycling, jump-roping, swimming and some types of skiing Indoor Cardiovascular Exercise The indoor types of cardiovascular exercise include using treadmills, stationary bicycles, stair climbers, rowing machines, elliptical trainers and ladder climbers.

Benefits of Cardiovascular Exercise There are many health benefits of cardiovascular exercise. It can also have a number of psychological benefits - it can help you feel stronger and more capable, happier, more energetic, etc. It can burn a lot of calories One of the benefits of cardiovascular exercise is that it is a good way to burn calories. Still, to lose weight with cardiovascular exercise - you need to do it for longer periods of time and more frequently to lose weight. It is best to try and both decrease your caloric intake and start a cardiovascular exercise program at the same time. Can raise you metabolic rate Some studies have shown that with regular cardiovascular exercise your resting metabolic level will increase. This is one way in which it can help you to lose weight. Decreases Risk of cardiovascular disease Some research suggests that even just walking 20 minutes, three times a week and can lower your risk of heart diseases

How long does it take to increase your cardiovascular fitness? How long should my workout be? If you are just starting out, you may improve your stamina with just 15 minutes of cardiovascular exercise. However, most studies show that cardiovascular training requires a minimum of 30 minutes, 3 times a week to guarantee increased aerobic capacity in about 8 to 12 weeks. Your heart rate must be in your target zone to achieve the benefit. How do I find my target zone?

HEART RATE = PULSE To check your pulse over your carotid artery, place your index and middle fingers on your neck to the side of your windpipe. When you feel your pulse, look at yourwatch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute. If you count 12 beats in the span of 10 seconds, multiply 12 X 6 = 72. This means your Heart Rate or pulse, is 72 (or 72 beats per minute).

EXAMPLE Lower Limit Upper Limit 220 Start with 220 Subtract your age - 20 (Age) 220 -_____ 220 - _____ 200 = ________ - 70 - ________ = 130 X. 60 = _______ x. 60 x. 80 78. 00 =________ = ________ Equals Maximum Heart Rate Subtract your resting HR Multiply by: 60% - Lower Limit 80% - Higher Limit Add Resting Heart Rate Equals Target Heart Rate + 70 148 Beats per minute

Examples of endurance exercise: • Walking briskly. • Running / jogging. • Dancing. • Swimming. • Biking. • Climbing stairs at work • Many Other Activities • Playing sports such as tennis, basketball, soccer or racquetball can increase the heart rate and may help in cardiovascular fitness.