Cardiovascular fitness is the capacity to handle aerobically challenging situations of differing duration. One of the leading causes of death in every part of the world is heart disease. Increasing cardiovascular fitness can lower your risk of developing heart disease by enhancing the efficiency of your heart, lungs as well as blood vessels.
The simpler it is to pump blood throughout your body, the less taxing it is on your heart. The contraction strength of your heart, the elasticity of your blood vessels in addition to the effectiveness of your blood to carry oxygen all increase if cardiovascular training is effectively executed.
Many individuals think that building cardiovascular endurance requires hours of training every single week however it’s surprising how quick and easy it really is to make a positive impact on the health of your heart. As heart rate variability (HRV) decreases when we age, keeping active – as well as maintaining a healthy HRV level – is important to your overall well-being.
Walking – The Start Of Your Cardiovascular Training
Start your cardiovascular training with the easiest of all exercises – walking. You can build walking into your daily life anywhere:
- Make a regular habit to turn sedentary meetings into walking events,
- Take a stroll in your lunch or coffee break, or
- Just taking a long walk during your lunch break.
The best way to make good progress is to up your pace and walk at a brisk speed. Aim to reach 60% of your maximum heart rate each time you exercise. Are you not sure what your heart rate should be? Calculating this rate is easy – just subtract your age from 220, about 60% of this number is what you should be shooting for.
Running – Another Great Addition To Cardiovascular Training
Running is a super effective aerobic exercise which makes your heart beat faster as opposed to most other cardio activities. In addition, t’s a great fat-burner. If running is your thing, you should be aiming to lengthen your sessions every week or increase your speed in order to really push yourself. This will rapidly increase your cardiovascular endurance as well as your overall fitness.
Incorporate Weights Into Your Cardiovascular Training
What’s is that incorporating weightlifting into your cardiovascular routine is the best way to maximise weight loss. Doing both exercises has the effect of increasing your muscle mass, taking off weight and building both endurance and cardiovascular health. Weightlifting, together with cardiovascular training, also increases the number of kilograms you lose from fat, while a cardio-only routine could cause you to lose muscle as well.
Here are a few more of the ways you can add weightlifting to your cardio exercise routine:
Warm it up!
Doing cardiovascular training first will give you more energy for your weightlifting session. So begin with a 10-15 minute warm-up on a treadmill, bike or elliptical before you head into your strength-training routine.
Add it in
Add in a few minutes of cardio between weight-bearing exercises. For instance, if you’re doing squats, add a couple of minutes of jumping jacks, burpees or step-ups before you go into lunges. Anything which gets you out of breath may act as cardio.
Add 10-15 minutes of weightlifting to the end of your cardio session. Just ensure that you rotate different areas of the body so that you can give your muscles time to recover.
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