Cardiovascular Training
Cardiovascular fitness training is sustained exercise involving the large muscle groups. This exercise should increase the heart rate to a designated range called the target heart range or exercise heart range.
Cardiovascular Fitness Activities
Some good examples of cardiovascular fitness activities include, but are not limited to, brisk walking, biking, running, swimming, cross country skiing, in-line skating, and stepping. It does not matter if you do your workout indoors or out, on a machine or not. It doesn't even matter if you do a variety of different cardiovascular workouts. This is called cross training and it is an effective way to vary your cardiovascular workouts.
The bottom-line goal is to raise your heart rate to your target range, keep
it there for thirty minutes, and do this at least three times per week. Make
sure if you are doing an activity like swimming or in-line skating, that your
skill level is sufficient enough to allow you to do a proper cardiovascular
workout. Start/stop activities, such as tennis, racquetball, and basketball,
are great supplemental workout fun, but do not provide enough sustained time
in the target heart range to be used as your primary means of cardiovascular
fitness.
How Much
In order to gain
the benefits of cardiovascular training, one must do this sustained activity
of the large muscle groups for a minimum of twenty to thirty minutes at least
three times per week. Although some research has suggested shorter periods
of five or ten minutes can give the same benefits as longer sessions, we recommend
thirty minutes of sustained cardiovascular exercise three times per week as
the best minimum for most people. This minimum is recommended only after
safely building to this level. Of course, short periods of sustained exercise
are better than remaining sedentary, but the "lack of time" reasoning
that most people use for needing shorter workouts is lacking in substance.
Certainly we can all find thirty minutes several times a week to invest in our
health.
Cardiovascular Fitness at Flex Appeal
The Cardio Studio
is full of the latest ‘Lifefitness’ electronic equipment including
upright bikes, recumbent bikes, steppers, treadmills, elipical cross trainers,
rowing machine and many more which allow for an all round full cardio workout
in air conditioned comfort.
All our equipment is contact heart rate controlled for safety and efficient
fat burning as it automatically adjusts the intensity of your exercise. Or,
you can manually control the equipment to suit yourself.
To take a closer look at what Flex Appeal has to offer why not have a look at
the Gymnasium or click below to a virtual look around
the Cardio Studio.
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