Why is cardiovascular training important?
Physical activity is an important part of your health and fitness program. Aerobic exercise has been proven to decrease your risk of heart disease, decrease blood pressure, increase energy level, and improve your overall quality of life. Aerobic activity uses major muscle groups and can be sustained over prolonged periods of time. Activities considered aerobic are: walking, cycling, jogging, swimming, group exercise sessions, and more. Choose your activities based on the availability of facilities, equipment, and personal preference. It is recommended that clients choose a variety of activities to stress different muscle groups and to prevent overuse, injuries and boredom.
To begin your work out, clients should start with some type of light activity that mirrors the main activity that will be performed later. This will reduce your risk of injury during the main work out session. Once the main work out is over, a cool down period of 5-10 minutes of light activity is important to return your heart rate and blood pressure to normal values. Finish cool down by performing several stretches.
Following the F.I.T. guideline is important to continue cardiovascular benefit and burn a significant number of calories. The F.I.T. principles are (F) frequency, (I) intensity, and (T) time.
Frequency: 3 to 5 sessions per week
Intensity: 50-85% of your max heart rate (220-age)
Time: 20-60 minutes of continuous aerobic activity or 10 minute bouts of aerobic activity accumulated to 20-60 minutes.
An important note is when you want to challenge yourself, only increase one area of the F.I.T. principle at a time. For example, only increase frequency from three to four days per week and keep everything else the same.
To figure out the intensity you want to be at, you need to know what your target heart rate (THR) is. To find your THR using the Karvonen formula and resting heart rate (RHR), use the equation below. The intensity level should be between 50%-85% of your maximum heart rate.
220 - (age in years) - (RHR) x 0.5 + (RHR)= 50% of age predicted max
220 - (age in years) - (RHR) x 0.85 + (RHR)= 85% of age predicted max
These guidelines will help you develop your own personal aerobic program. After your warm up, try to maintain your THR for 20-60 minutes or for 10 minute bouts adding up to 20-60 minutes. You don not have to work out at the high end of the THR remember it is a RANGE. If you are just starting out, start slowly and gradually work up to the F.I.T. principles.
