Cardiovascular Fitness Program
What is in it for me?
Cardiovascular (aerobic) exercise:
▪ Increases your energy and stamina
▪ Helps control blood pressure
▪ Improves your blood lipid profile (cholesterol)
▪ Helps you burn extra calories to maintain an ideal weight.
Aerobic power helps an athlete encourage a challenging exercise pace over time. When you get tired, your movements are no longer fluid and systematic. You are more probable to make mistakes or get injured. Even though you can expect advantages from engaging in cardiovascular exercise, not all exercises are suitable or safe for everyone. You should, therefore, consult with your doctor before starting any exercise program. The information provided in this handout should not exchange for medical counselling specific to you.
What type of exercise will most improve my cardiovascular fitness?
Activities like walking, jogging, running, cycling, swimming, aerobics, rowing, stair climbing, hiking, cross country skiing and many kinds of dancing are “pure” aerobic activities. Sports such as soccer, basketball, squash, and tennis may also enhance your cardiovascular fitness.
What’s the best type of cardiovascular exercise?
The best variety is an exercise you enjoy and will continue to do! Choose an activity that matches your personal preferences and health and fitness status. Think about previous injuries. Mix high-impact tasks like jogging or step aerobics with weight-supported tasks like rowing and cycling. The more muscles comprised of the activity, the greater your aerobic challenge. One of the most significant changes taking place during for a road race, much of your preparation should involve running, using the muscles and motions needed in competition. To ease the pounding on your feet, knees, and hips, it is a good idea to do some cycling or swimming. But running itself gives the best “sport-specific” conditioning for a running event.
What about warm-up?
Warm-up makes your workout feel smoother, prevents injuries, and assists your body move efficiently from a low to high metabolic state. Perform the activity you’ll be doing for aerobic conditioning at a much lower level for about five (5) to ten (10) minutes or longer. Gradually raise the intensity of exercise until you’re in your target training range. You can also comprise some flexibility exercises as part of your warm-up. After you’ve warmed up a bit, stretch the muscles that you will use during the activity or which you realise are tight. edit.
How long should my workout be?
If you are just starting out, you may enhance your stamina with just 15 minutes of cardiovascular exercise. However, most studies indicate that cardiovascular training requires a minimum of 30 minutes, 3 times a week to guarantee increased aerobic capacity in about 8 to 12 weeks. Athletes utilising high-intensity continuous training to raise their lactate threshold should exercise for 25 to 50 minutes depending upon their level of fitness. Interval training to improve aerobic power should include low or high-intensity intervals of at least 60 to 90 seconds duration, with one (1) to two (2) minutes recovery in between intervals.
How many days each week should I exercise?
Aerobic training three (3) to five (5) days per week will improve your cardiovascular fitness. Performing a high impact activity more than five (5) days a week causes an increased risk of injury. If you’d like to exercise five (5) to six (6) times a week, pick two (2) or three (3) activities that use different muscles and movements. This will stop chronic joint and muscle stress. A variety of exercise choices retains exercise fun and gives you more options when circumstances or seasons change. Training just two (2) days a week will assist you to maintain the aerobic fitness you already have. High-intensity interval exercise should be done no more than once or twice a week. You should only do this after you’ve made a good base of cardiovascular fitness.
How hard should I push myself?
The intensity of your exercise session will rely on your level of fitness, age, and fitness goals. In general, you must challenge your body to execute at an intensity that is slightly higher than your normal exertion level. Your pulse or heart rate is a fine measure of intensity. There is a direct relationship between the oxygen requires of your body and how fast your heart beats. If you know your maximum heart rate from a stress test, you can accurately check a training pace that reflects your training goals using percentages of maximum heart rate. Otherwise, you can use different formulas to estimate your maximum heart rate and workout intensity. See the “Training Heart Rate Worksheet”. For a continuous paced workout retain your heart rate at the desired level. For interval training, ensure you’ve warmed up 15 to 20 minutes at a low-intensity aerobic pace. Then start your intervals. You should feel challenged, not tired out. Slow down or stop if you don’t feel fine.
How do I know when it’s OK to add more time or distance?
As a rule of thumb: Do not raise your time or distance by more than 10 to 20% each week. For example, if you start exercising for 10 minutes each session, only add 1 to 2 minutes each week for the first couple of months. It’s smarter to go a little slow in the starting. Even if you feel you could progress more quickly, your muscles and joints take longer to adjust to the stress of exercise than your heart and lungs.
What about a Cool-down?
Cardiac Exercise Specialist