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Cardiovascular Fitness Exercise is one of the most widely know forms of exercise. Also known as CV or aerobic exercise it refers to working out the heart and lungs. As with many forms of exercise it does not work all by iteslf and there are other important components such as resistance exercise and stretching but it is the key to aerobic fitness.
This type of exercise includes any activity that gets you out fo breath. It can involve running, fast paced walking or swimming as well as many others that achieve a faster heart and breathing rate. In a normal state of activity your body will use energy reserves mainly from fat and carbohydrate (sugar) in equal measure. When you start CV exercise your body will switch to use the most readily availble energy reserve which is from sugar in a higher proportion than the fat reserves. Despite this, the most effective way to burn fat is to work out harder as the body will burn more calories than it would simply at rest. This is becausei t uses larger amounts of oxygen to fuel the working muscles at higher intensities.
So, how do you know how hard you need to work, how long for and with which type of exercise?
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1. Frequency of exercise - 3-5 times per week
This is a very important factor. You need to consistently work out for cardiovascular fitness benefits. Use it or lose it sums it up well. The recommended amount is 3-5 times per week to stay aerobically fit. You really have to find time for this other wise just doing a bit here and there is not enough. I always think of our ancestors who were working hard all day to forage and hunt! We don't need to obviously but 3 hours a week of exercise is not much really. We probably watch that much TV in a day!
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2.
Measure intensity - Use your heart rate (60-85% of maximum heart rate)
Essentially you need to get out of breath, sweaty and slightly red int he face to know you are working hard enough. If not you neeed to up it a little. The easiest way to measure intensity is with a heart rate monitor or manually. Manual palpation requires you to find your pulse and count the beats over a minute. Your heart rate should reach an appropriate level of between 50 -85% of your maximum for cardiovascular fitness exercises. |
Below is a sample of target heart rates for various ages and intensities. This is based on a 70 beats per minute resting heart rate
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Age |
50% |
60% |
65% |
70% |
75% |
80% |
90% |
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20 |
135 |
148 |
155 |
161 |
168 |
174 |
187 |
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30 |
130 |
142 |
148 |
154 |
160 |
166 |
178 |
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40 |
125 |
136 |
142 |
147 |
153 |
158 |
169 |
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50 |
120 |
130 |
135 |
140 |
145 |
150 |
160 |
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60 |
115 |
124 |
129 |
133 |
138 |
142 |
151 |
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70 |
110 |
118 |
122 |
126 |
130 |
134 |
142 |
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You can find this with the following karvonen formula:
For a target heart rate of 70% of maximum. (220 - your age) - (resting heart rate) x (.70) + (resting heart rate)
e.g (220 - 20 =
200) - (70bpm) x (.70) =
105 + (70) = 161. Therefore the target heart rate for this 20 year old is 161 per minute. |
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3. How long to exercise? - 40 -60 mins
The duration of your exercise session really depends on your available time and the type of activity you engage in. However, if you can do longer periods then you will have more cardiovascular fitness benefits. Sustained exercise sessions can lead to a good feeling afterwards too. You should aim to use this time to get your heart rate up and to get hot and sweaty. |
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4.
Which type? - Depends on equipment, enjoyment and special needs
You could simply go for a walk, run, cylce or swim. Anything that will get your heart rate up to the appropriate level and keep it there for the 40-60 mins. Interval training is a great way to increase your fitness. Exercising at a steady state (60% of maximum heart rate) with harder intervals (75% of mximal heart rate) added in. For example this could be a 40 minute walk with intervals of 2 mins running inbetween. You could use a more crude method known as Fartlek Training (Swedish for "speed play") where you may walk for 5 lamposts and run for 2. Use your hearg rate or fitness levels to determine how longe these bouts are.
If you have a gym membership then you can use the machines such as treadmills, rowers and cross trainers to work out. Wheather using a gym or not use a variety of methods to do cardiovascular fitness exercises. |
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Finally
It doesn't really matter what type of exercise you use to work out aerobically as long as you go for long enough at the appropriate intensity and at regular intervals. We recommmend you pick something you really enjoy a stick to it. That way it doesn't feel like exercise at all. Good luck! |
Note:
Please consult a physician and get a check up before starting an exercise programme. If you are or think you may be pregnant or unwell seek medical advice first. |
