Cardiovascular Fitness - Cariovascular exercises has many benefits, but it does not mean you have to run all day.

Cardiovascular fitness is one of the most important parts of any fitness program. It is a major calorie burner and has many health benefits. Here we will discuss what is it to be cardiovascularly fit, what the benefits are, and how you can achieve it.

What is Cardiovascular Fitness?

It is the ability for one to sustain an activity for a long period of time. It is also the ability of the lungs to provide oxygen to the heart, and the heart to provide this oxygen to the rest of your body.

Benefits of Cardiovascular Fitness

• A drecrease in stress and anxiety
  
• Lower blood pressure
• A decrease in total cholesterol with an increase in good (HDL) cholesterol levels
  
• Helps to burn excess fat
  
• Increase the heart's ability to pump more blood and oxygen to the body
  
• Lower resting heart rate
• Increase aerobic work capacity
• Help maintain blood sugar levels (Great for Diabetics)

As you can see, the benefits of participating in cardiovascular activities are numerous. Especially if you are diabetic. Take advantage of having a healthier heart and body by finding a cardiovascular activity that works for you.

If you would like more information on diabetes and exercise see this informational diabetes site.

Cardiovascular Activies

In order for a cardiovascular exercise to be effective, you should stay within your target heart rate. Find out your Target Heart Rate.

To calculate Maximum Heart Rate: 220 - your age.

There are seven basic types of Cardio:

• Low Intensity, Long Duration
  
• Medium Intensity, Medium Duration
  
• High Intensity, Short Duration
  
• Interval Training
  
• Fartlek Training
  
• Circuit Training
  
• Plyometric Training

Low Intensity, Long Duration

When training at low intensity, you want to be at 40-60% of your maximum heart rate . This is something easier like walking, or slow jogging. You should be able to talk without feeling restricted throughout the exercise. It should last about 40 minutes - 1 hour.

Low intensity, long duration training is great for people just starting to get back into shape. It is a low demand way of losing weight for people who are overweight.

Medium Intensity, Medium Duration

These exercises require that you workout at around 70% of your maximum heart rate for 20-40 minutes.

You will start to build greater cardiovascular fitness at this level of training. You will burn more fat and calories. Your breathing should become heavier but not so much that you need to stop and catch your breath.

High Intensity, Short Duration

Your heart rate should be around 80-85% of your maximum heart rate. Since these exercises are so demanding, you need only perform them for 5-20 minutes. The higher the intensity the shorter the time.

Your breathing should be even heavier than in Medium Intensity, Medium Duration.

Interval Training

Defined as repititions of high-speed/intensity work followed by periods of rest or low activity. Interval training can be split up into aerobic and anaerobic interval training.

• Aerobic Interval Training
  This training requires that you perform an exercise of moderate to high intensity for a period of time followed by a low intenisty workout for a period of time.

  For example, 2 minutes of sprinting follow 1 minute of walking. Repeat for a given number of times. You want to work hard, but not so hard that you stop before your low intensity exercise.

• Anaerobic Interval Training
  Interval training of this type requires you to perform a high intensity exercise followed by an equal rest period. Intervals should vary from 30seconds to 1 minute.

  For example, 30 second sprints followed by 30 seconds walking for a given number of times.

Fartlek Training

In Fartlek training you do all of the above cardio work in one workout session. You should mix in long runs, with short sprints and walking. It's a great way to vary intensity in your workout and keep your body guessing.

Circuit Training

Also called aerobic weight training. Perform a number of different weight lifting exercises for a certain period of time. Usually 1-2 minutes.

You can even perform an exercise followed by 2 minutes of jump rope or jogging.

You want to use lighter weights as you get no breaks during each circuit.

Plyometric Training

My favorite for cardiovascular fitness, plyometrics is like circuit training. Instead of using weight training, plyo utilizes body weight and fast movements to increase speed and athletic performance .

For some great plyometric routines and exercises, visit our Cardiovascular Fitness with Plyometrics Training Page.

Don't know where to start? Look at some of our cardiovascular fitness training ideas.

Learn how to burn more calories and add variety to your treadmill routine at Exercise -With-Treadmill.com

Cycling Fitness Center Looking for a fun way to get some cardio in. Try hoping on a bike. Check it out here.