Cardio
Fitness Training BasicsCardio
fitness training is a fundamental part of any program |
Aerobic Fitness Training
Aerobic
fitness
training is a fundamental part of any exercise program. The words
“cardio” is interchangeable with “aerobic” and is short for
“cardiovascular”. Improvement in the ability of the heart to deliver
oxygen to the muscles and in the muscle’s ability to generate energy
with oxygen results in increased aerobic fitness.
Engaging
in
aerobic training has many benefits. Many people report feeling more
“energy” from their program. Aerobic capacity is associated with a
faster metabolism, which means that stored body fat burns faster. This
enhances weight loss.
The type of activity you choose
is less
important than the quality level that you maintain. Tennis, racquetball
and basketball can be considered cardio if they're performed with
adequate intensity and duration. A great climate is perfect for
swimming, running, cycling and hiking; these are ideal forms of aerobic
training. Of course indoor machines such as the elliptical, treadmill
and stair-master increase cardio fitness too.
A
few general guidelines for cardio fitness training:
Perform
cardio training for at least thirty minutes four days a week. To
qualify as aerobic, you should break a sweat and/or stay within your
target heart rate for at least twenty minutes. Your approximate target
heart rate is between 65 and 80 percent of your maximum heart rate
(calculated as 220 minus your age) Heart rate zones vary tremendously
from person to person.
Include intervals in your aerobic
fitness program at least
once weekly. Interval training involves alternating high-intensity
aerobic bursts with periods of rest. This can significantly increase your metabolism
.Properly designed strength training
can actually increase your aerobic capacity. A full-body circuit
training program with short rest intervals doubles as aerobic training.
These workouts should be performed at least twice weekly in addition to
your more traditional aerobic workouts.Remember to
consult with your doctor before starting a any fitness program.
Return from Cardio Fitness Training to
Fitness Training Home
|
