Cardiovascular Exercises as part of your complete fitness Workout Program
Thinking about starting cardiovascular exercises but not sure what to do or where to start?
First, you should know what cardiovascular or aerobic exercise is.
Cardiovascular exercises refer to continuous, repetitive, rhythmic activities employing large muscle groups that place an increased demand on your heart, lungs and other body systems in order to train your heart and muscles to use oxygen more efficiently so that you can continue to exercise longer.
You already know that exercising regularly is vital at every stage of life. It’s never too late for you to start. Your body responds well to exercise even in the later decades of life.
Be sure to choose cardiovascular exercises you will enjoy doing that are appropriate for your circumstances, fitness experience, fitness goals, and that conveniently fit into your lifestyle.
Deriving enjoyment from your activity improves your chances of adhering to exercise over the long-term.
Here are a few tips to help you prepare for your cardiovascular training...
Before starting any exercise, you should consult with your physician. Follow this link to complete the PAR-Q health screening questionnaire to learn when you need to consult your doctor first.
The most popular aerobic exercise in Canada, the United States, and Australia is walking. Cycling ranks a little lower and tends to be favoured among younger, male populations.
If you will be walking, wear shoes made for walking. Cycling involves a little bit more risk because of the potential for collisions therefore, obey the rules of the road, ride defensively, and wear proper safety equipment at all times.
In general, wear clothing that provides good ventilation. Clothing should be light, loose, comfortable and protective. Shoes should be designed specifically for the activity you choose in order to take maximum advantage of shoe technology available today.
Wear the recommended safety equipment for your chosen activity at all times. If you have bought fitness equipment, make sure you follow manufacturer instructions, maintenance, and recommendations.
Plan on keeping a cardiovascular exercise workout log. Keeping track of your training records is important.
Something simple will do. Record at least your distance, time and exercise heart rate.
If you plan to use equipment such as treadmills or cycles, etc., record your intensity or program level.
Use your logs to monitor your progress and determine any improvements you’ve made over time.
When performing your cardiovascular exercises, stay hydrated. Plan on carrying your own water or make sure water is available where you workout. Drink before, during and after exercise.
In general, the more you sweat the more you should drink to replace fluids. The hotter the climate, the more you should drink.
If you plan to exercise for periods longer than 60 to 90 minutes, choose to rehydrate with a carbohydrate-rich sports drink.
Create your own cardiovascular training program...
To learn about how many days each week you should train, how long each of your sessions should last, and how hard to train, continue on to
Aerobic Exercise Guidelines...
Cardiovascular Training Section- Table of Contents:
Aerobic Exercise Guidelines Building your own aerobic exercise program. Guidelines for setting frequency, duration and intensity levels.
Types of Cardiovascular Activities There are many different types of cardiovascular activities to choose from. Young or old, novice or veteran, there's an aerobic exercise that's right for you.
Cardiovascular Fitness Benefits Reap the cardiovascular fitness benefits from simple activities like walking, cycling or swimming.
History Of Aerobics History of aerobics. Who coined the term Aerobics? What year was a definition added to the dictionary? How did step aerobics come about?
Step Aerobics Step aerobics provides some advantages over other forms of aerobics- especially if you workout from home. See why it's such a popular form of cardiovascular exercise.
Related Fitness Articles:
Cardiovascular exercise considerations for faster weight loss Which cardiovascular exercise burns more calories? Some forms of aerobic exercise burn one and a half times more calories in less than half the time. For those interested in body fat loss, the exercise you choose is an important consideration.
