Cardiovascular Training

Cardiovascular training, or aerobic training, is a type of exercise designed to increase muscular endurance by improving the performance of the heart and lungs to distribute oxygen to the muscles. Cardiovascular training can also help one achieve and maintain a healthy weight by burning calories. Exercises of this type use large muscle groups, and involve raising the heart rate to a target rate for at least 30 minutes.

There are many different types of CV exercise, but the most effective CV exercises are those that use the largest muscle groups in the body and require you to support your own bodyweight while exercising. So, walking, jogging and running, while excellent fat burning exercise, are excellent for your CV workout because they fulfil both criteria: they use the large muscles of the legs and you have to stand up throughout your workout. On the other hand, a hand-cycling machine – which you could find in a gym – is far less effective for CV exercise, because you will be using the smaller muscles of the arms and will be seated throughout your workout. The following list will give you some ideas for your CV workout:

Swimming; cycling; rowing; aerobics; circuit training; walking; jogging; running; dancing; using gym machines such as a stepper, treadmill, rower, or cross-trainer; and team sports such as football.

Here are a few keys points to remember when performing cardio:
- Start out at a comfortable level and gradually progress.
- Try different activities.
- Be consistent (3-6 times per week).
- Stretch before and after.
- The best activity for you is the one you will actually do.
- Get a few cardio buddies to keep you motivated.

The Benefits of Cardio
- Increases metabolic rate
- Increases growth hormone secretion
- Reduces stress levels
- Increases blood flow to the brain increasing alertness
- Improve cholesterol levels
- Improves digestion
- Boosts immune-system function

Cardiovascular exercises benefit any age group. However, any exercise of aerobic capacity should be structured properly and should be scaled moderately to fit the particular needs of each person. You are advised to consult your private physician to get medical clearance first, especially if you are over 35 years old.

Related Links
- Cardio Exercises - Types