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What is Cardiovascular Training
Cardio exercise simply means that you're doing a rhythmic activity that raises your heart rate for at least 10 minutes.
Cardio exercise simply means that you're doing a rhythmic activity that raises your heart rate for at least 10 minutes.
Why do Cardio
It helps you burn fat and calories for weight loss.
It makes your heart strong so that it doesn't have to work as hard to pump blood.
Increase the total number of red blood cells in the body, to enable greater oxygen facilitation throughout the body.
Increase circulation throughout all areas of the body.
It increases your lung capacity.
It helps reduce your risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer.
It makes you feel good, and can even provide temporary relief from depression and anxiety.
It helps you sleep better.
It helps reduce stress.
It helps you burn fat and calories for weight loss.
It makes your heart strong so that it doesn't have to work as hard to pump blood.
Increase the total number of red blood cells in the body, to enable greater oxygen facilitation throughout the body.
Increase circulation throughout all areas of the body.
It increases your lung capacity.
It helps reduce your risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer.
It makes you feel good, and can even provide temporary relief from depression and anxiety.
It helps you sleep better.
It helps reduce stress.
Calculating Target Heart Rates
Subtract your age from 220 to get your maximum heart rate.
Calculate your resting heart rate by counting your heart beats per minute when you are at rest, such as first thing in the morning. It's usually somewhere between 60 and 100 beats per minute for the average adult.
Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate.
Multiply your HRR by 0.7 (70 percent). Add your resting heart rate to this number.
Multiply your HRR by 0.85 (85 percent). Add your resting heart rate to this number.
These two numbers are your ideal training zone heart rate. Your heart rate during exercise should be between these two numbers for the most effective cardio training.
Click Here for our target heart rate calculator
Subtract your age from 220 to get your maximum heart rate.
Calculate your resting heart rate by counting your heart beats per minute when you are at rest, such as first thing in the morning. It's usually somewhere between 60 and 100 beats per minute for the average adult.
Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate.
Multiply your HRR by 0.7 (70 percent). Add your resting heart rate to this number.
Multiply your HRR by 0.85 (85 percent). Add your resting heart rate to this number.
These two numbers are your ideal training zone heart rate. Your heart rate during exercise should be between these two numbers for the most effective cardio training.
Click Here for our target heart rate calculator
Cardio Zones
High-Intensity: This falls between about 75-85 percent of your maximum heart rate (MHR) if you're using heart rate zones, or a 7 to 8 on the perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk much.
Moderate-Intensity: This level falls between about 60-70 percent of your MHR (a level 4 to 6 on the perceived exertion scale). This is the level you typically want to shoot for during your workouts.
Low-Intensity: This type of exercise is considered to be below about 50-55 percent of your MHR, or about a level 3 to 5 on the perceived exertion scale. This is a good level to work at during your warm-ups or when you're squeezing in other activities, like walking, throughout the day.
High-Intensity: This falls between about 75-85 percent of your maximum heart rate (MHR) if you're using heart rate zones, or a 7 to 8 on the perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk much.
Moderate-Intensity: This level falls between about 60-70 percent of your MHR (a level 4 to 6 on the perceived exertion scale). This is the level you typically want to shoot for during your workouts.
Low-Intensity: This type of exercise is considered to be below about 50-55 percent of your MHR, or about a level 3 to 5 on the perceived exertion scale. This is a good level to work at during your warm-ups or when you're squeezing in other activities, like walking, throughout the day.
Types of Cardio Exercise
Steady duration: Cardio that gets your heart rate up to an aerobic level, or 60 to 85 percent of your max heart rate, and keeps it there for 30 minutes or more. A good example is running.
High-intensity interval training: (HIIT), this type of interval exercise is getting the most effectiveness out of a short period of time. HIIT is a technique where you give all-out effort through quick bursts of exercise, followed by short rest periods that may sometimes even be active recovery.
Circuit training: Is moving from one exercise to another with little or no rest between. The combinations of circuit train are endless and is very effective in combining cardio training with resistance training.
Steady duration: Cardio that gets your heart rate up to an aerobic level, or 60 to 85 percent of your max heart rate, and keeps it there for 30 minutes or more. A good example is running.
High-intensity interval training: (HIIT), this type of interval exercise is getting the most effectiveness out of a short period of time. HIIT is a technique where you give all-out effort through quick bursts of exercise, followed by short rest periods that may sometimes even be active recovery.
Circuit training: Is moving from one exercise to another with little or no rest between. The combinations of circuit train are endless and is very effective in combining cardio training with resistance training.
Calories Burned per Hour
Walking (Burns 300-400 Calories Per Hour)
Running (Burns Around 600 Calories Per Hour)
Cycling (Burns Around 600 Calories Per Hour)
Rowing (Burns Around 840 Calories Per Hour)
Swimming (Burns Around 600 Calories Per Hour)
Jumping Rope (Burns Over 1000 Calories Per Hour)
Walking (Burns 300-400 Calories Per Hour)
Running (Burns Around 600 Calories Per Hour)
Cycling (Burns Around 600 Calories Per Hour)
Rowing (Burns Around 840 Calories Per Hour)
Swimming (Burns Around 600 Calories Per Hour)
Jumping Rope (Burns Over 1000 Calories Per Hour)
The Conclusion:
The benefits of cardiovascular exercise are numerous. To reach your highest level of fitness cardio is a must. Start slowly and build up to your intended level of intensity. Vary your cardio training to will help you stay motivated. Remember consistency is key. You'll get the most from your workouts if you're exercising at the proper exercise intensity for your health and fitness goals.
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