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Cardiovascular Exercise

Understand Cardio versus Aerobic

There are no shortcuts. It takes time to create a better, stronger version of yourself

Cardiovascular training or CV is a physical conditioning of the heart, lungs and blood vessels. It strengthens the endurance of skeletal muscles by increasing the distribution of oxygen of the heart to become more efficient. This kind of exercise burns lots of calories and involves the heart rate to be constant for at least 30 minutes. Common cardiovascular exercises include brisk walking, cycling, skiing, treadmill, rowing, swimming, and playing other aerobic sports as well.

According to a study from the International Journal of General Medicine, several cardiovascular benefits of exercise were identifies. These include lowering risk to diseases and maintaining a healthy physical body.

How to do Cardiovascular training:

  1. Warm up- it is important to stretch your muscles before doing any activities. It is recommended to do 5-10 minutes of low intensity warm up exercises to slowly increase the heart rate. It could be walking or running with the goal of reaching 50-60% of the maximum heart rate.
  2. Frequency- It is recommended to do 2hr 30 minutes of workout per week
  3. Duration- . 20-60 minutes of at the target heart rate zone per session is recommended daily.
  4. Cool Down- this is probably the most important thing in the training as if you don’t cool down properly, you will feel muscle soreness the next day. Cool downs are also done 5-10 minutes using low intensity exercises and stretching.

FURTHER READING

http://steadystrength.com/glossary/cardiovascular-training/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3396114/

https://www.verywellfit.com/cardiovascular-exercise-principles-and-guidelines-3432613

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