Cardiovacular Training

	Cardiovascular Training

Let's put this simply. Cardio- vascular training is good for two things:

1. Strengthening your heart
2. Getting rid of fat

There are certainly other benefits, like increased endurance, but most people are looking for those two aspects. Cardiovascular training is not only important, but essential for maintaining fitness, and must be included in your exercise program.

The Basics

If you want a healthy heart and you want to get rid of that ugly fat you are going to have to do some moving around. There is no way around it. Cars and other modern conveniences have made moving your own body around a thing of the past and that has caused a deterioration in the health of many individuals. Your body was designed to move, not to stay sedentary for long periods of time.

Getting started is easy and rewarding. There are literally hundreds of ways to exercise aerobically, and many of them don't require you to spend one penny. You can jog or run, skip rope, shadow box, ride a bike, dance...anything that gets you to move your legs and arms in a relatively vigorous manner for a sustained period of time.

As with any exercise program, you should consult your physician about your ability to start a vigorous aerobics program. Once you get the go ahead from your doctor you should start slowly and move methodically to more challenging exercises. Your body is made to adapt fairly quickly to changes in stress and you can only make progress if you gradually increase that stress.

Target Heart Rate Range

Here is a little math and science to help you along with your cardio training. It is a good idea to find your "Target Heart Rate Range," which is the heart rate (in beats per minute) you'll need to maintain in order to benefit from your exercise. If you don't hit your "Target Heart Rate Range" you will likely be doing little to help improve your heart or shed that fat.

You should stay within your Target Heart Rate Range and you should never exceed your Maximum Heart Rate. This will keep you from overstressing your cardiovascular system while giving you the benefits you are looking for.

Losing Fat

Burning excess fat is likely the primary reason many people take up some type of cardiovascular training, and it is certainly a very good reason. Many people simply have too much fat on their bodies to look good or to maintain a healthy existence. In order to shed the fat you will need to exercise relatively vigorously.

Interval training has proven to be a very effective means of burning fat in a short period of time. It usually works much better than long bouts of exercise that are low to moderate in intensity. This type of training involves short, intense bursts of exercise interspersed with periods of less intense exercise.

If you want to get a estimate of how much body fat you have, try the Body Fat Calculator. Remember, this is a crude means of determining body fat and is only a first estimate. For a more detailed body fat analysis you can contact me for a FREE consultation.

When and How Often?

Cardiovascular exercise should be done 3 to 6 times per week. If you are working out less than three times per week your training will likely not produce the results you want. On the other hand, if you training more the six times per week you will likely be overtraining, which can actually decrease the effectiveness of your exercise. For the best results, each cardiovascular workout should last between 30 to 45 minutes.

It is not true that doing cardiovascular exercise in the morning on an empty stomach is the most effective way to burn fat for fuel. In fact, that is a good formula for passing out due to extremely low blood sugar levels. Make sure you eat about 45 to 60 minutes prior to your workout. Otherwise, it does not matter to your body what time of day you exercise.

As a certified personal trainer, I can show you which exercises will be best for your current physical condition and how to get started on a cardiovascular program that you will enjoy and stick with. If you want to learn more, please contact me to sign up for a FREE consultation.