Cardiovascular
Training
[defined as stress placed on the heart for it to become more efficient at
pumping the blood through the veins.]The Basics:
If you want to get rid of your Fat and tone-up, cardio-training is essential for your workout program.
Fortunately there are hundreds of ways to burn fat and most of them don't even cost a penny. Jogging, biking, swimming, jump roping, or any type of activity that increases your heart rate for a sustained period of time will work.
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.
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.
Cardiovascular Programming:
Level 1(testing) Three days per week at 40-60% of predicted max HR. Up to 15 minutes of Sustained large muscle group rhythmic activity.
Level 2(improvement) 3-5 days per week at 50-85% of predicted max HR. 20-30 minutes of sustained large muscle group rhythmic activity or interval activity.
Level 3(maintenance) 3-5 days per week at 70-85% of predicted max HR. 30-40 minutes of sustained large muscle group activity or interval training.
|
Here's a little formula to help you determine your Cardio Training Zone. |
Maximum Heart Rate
MHR = 220 - Your Age
Target Heart Rate Range:
MHR x 0.60 (60%) to MHR x 0.85 (85%)
(i.e. The Maximum Heart Rate for someone who is age 30 is 190 beats per minute. That person's Target Heart Rate Range is 114 bpm to 161 bpm.)
|
