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Guidelines for
Effective Cardiovascular Exercise - Part 1
Provided by Global Health Fitness
First, in addition to this helpful cardiovascular exercise
work out plans article, be sure to take our free Fitness
Analysis! Once you've completed the brief questionnaire,
you'll receive specific recommendations based on your responses,
information on your very own diet and work out plans. As
a special thank you, you'll also receive the new e-book,
Big Fat Lies, absolutely FREE of charge. Click
here to get started!
For maximum effectiveness and safety of our work out plans,
the cardiovascular exercise program has specific instructions
on the frequency, duration, and intensity. These are the
three important components of cardiovascular exercise that
you really need to understand and implement in your work
out plans. In addition, your cardiovascular program should
include a warm-up, a cool-down, and stretching of the primary
muscles used in the exercise.
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Cardiovascular Work Out Plan Guideline #1: Warming Up
and Stretching
One very common mistake is stretching before muscles are
warmed-up. It is important to stretch after your muscles
are warm (after blood has circulated through them). Never
stretch a cold muscle. This is explained further in the
GHF Flexibility Training component. First warm up. A warm-up
should be done for at least 5-10 minutes at a low intensity
in our work out plans.
Usually, the warm-up is done by doing the same activity
as the cardiovascular work out but at an intensity
of 50-60 percent of your maximum heart rate (max HR). We'll
explain how to obtain your max HR and how to decide the
heart rate range for the warm-up, exercise session and cool-down
later in our work out plans. After you've warmed-up for
5-10 minutes at a relatively low intensity, your muscles
should be warm. To prevent injury and to improve your performance,
you should stretch the primary muscles used in the warm-up
before proceeding to the cardiovascular exercise work out
plans.
Cardiovascular Work Out Plan Guideline
#2: Cooling Down The cool-down is similar to the warm-up in that it should
last 5-10 minutes and be done at a low intensity (50-60
percent of your max HR). After you have completed your cardiovascular
exercise work out plans and cooled-down properly, it is
now important that you stretch the primary muscles being
used. Warming-up, stretching, and cooling-down are very
important to every exercise session work out plans. They
not only help your performance levels and produce better
results, they also drastically decrease your risk of injury.
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Cardiovascular Work Out Plan Guideline
#3: Frequency of Exercise
The first component of successful cardiovascular exercise
work out plans is the frequency of the exercise, which refers
to the number of exercise sessions per week. To improve
both your cardiovascular work out plans and to decrease
body fat or maintain body fat at optimum levels, you should
exercise (cardiovascularly) at least three days a week.
The American College of Sports Medicine recommends three
to five days a week for most cardiovascular work out plans.
Those of you who are very out of shape and/or who are overweight
and doing weight-bearing cardiovascular exercise such as
an aerobics class or jogging, might want to have at least
36 to 48 hours of rest between workouts to prevent an injury
and to promote adequate bone and joint stress recovery.
Cardiovascular Work Out Plan Guideline
#4: Duration of Exercise
The second component of cardiovascular exercise for Effective
Work Out Plans is the duration, which refers to the time
you've spent exercising. The cardiovascular work out plans,
not including the warm-up and cool-down, should vary from
20-60 minutes to gain significant cardiorespiratory work
out plans and fat burning-benefits. Each time you do your
cardiovascular exercise work out plans, try to do at least
20 minutes or more. Of course, the longer you go, the more
calories and fat you'll "burn" and the better
you'll condition your cardiovascular system. All beginners,
especially those who are out of shape, should take a very
conservative approach and train at relatively low intensities
(50-70 percent of your max HR) for 10-25 minutes. As you
get in better shape, you can gradually increase the duration
of time you exercise with your work out plans.
It is important that you gradually increase the duration
before you increase the intensity of the work out plans.
That is, when beginning a walking program for example, be
more concerned with increasing the number of minutes of
the exercise session before you increase the intensity,
by increasing your speed or by walking hilly terrain. Interval
training (will be discussed soon) is an effective method
of gradually increasing your work out plans intensity.
Work Out Plan Guideline #5: Intensity
of Cardio Exercise
The third and final component of cardiovascular exercise
work out plans is intensity. There are several ways to monitor
the exercise intensity. The best way to test the intensity
is to take your heart rate during the exercise, within the
first five minutes of your cardiovascular exercise work
out plans and again just before the cool-down.
There are two ways in which you can check your heart rate
during your work out plans. The most accurate one is to
purchase a heart-rate monitor that you strap around your
chest. It will give you feedback on a digital watch that
tells you exactly what your heart rate is at a specific
time in the exercise work out plans.
The other way to obtain your heart rate is by palpating
(feeling) either the carotid artery, the temporal artery,
or the radial artery. The easiest site is either the cartoid
or the radial artery. The cartoid artery may be felt by
gently placing your index finger on your neck, between the
middle of your collar bone and jaw line. Palpating the radial
artery is done by placing your index and middle finger on
the underside and thumb-side of your wrist.
When you're taking your heart rate you measure it in beats
per minute (counting the number of beats for 60 seconds).
For convenience, many people take their pulse for 6 seconds
and multiply that number by 10, or simply add a zero behind
the number just obtained. So, if in 6 seconds you counted
12 beats, that would mean your heart rate was 120 beats
per minute (bpm). Although counting for 6 seconds is most
convenient, keep in mind that the longer the time interval
used, the more accurate the results will be. For example,
counting your heart rate for 30 seconds and then multiplying
that number by 2 will give a slightly more accurate reading
than counting your heart rate for 15 seconds and multiplying
by 4, or 10 seconds and multiplying by 6. Whatever time
interval you use, be consistent in your work out plans.
Cardiovascular Work Out Plans Summary
In summary, cardiovascular exercise work out plans should
be done a minimum of three times a week, a minimum of 20
minutes per session and intensity should fall within one
of the five zones that are monitored by either the palpating
method of checking your heart rate or by using the heart
rate monitor. People of low functional capacity (out of
shape) who are just starting out should begin training at
a low intensity, probably in the Healthy Heart Zone.
All cardiovascular exercises work out plans should be done
after a 5-10 minute warm-up (at a low intensity of 50-60
percent of your max HR) and a 5-10 minute cool-down (at
a low intensity of 50-60 percent of your max HR) should
follow. Once your muscles are warm (after warm up) and after
the cardiovascular exercise, you should stretch those muscles
used in the exercise. For example, after bicycling, stretch
your quadriceps, hamstrings, calves, hips, and low back.
After doing the rowing machine, stretch your legs, back,
biceps, and shoulders.
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Effective Cardio
Exercise - 1
Effective Cardio
Exercise - 2
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About Global Health and Fitness
Want to finally achieve your fitness goals? Global-Fitness.com provides you with customized exercise and diet plans, hundreds
of exercise instructions and video demonstrations, fitness
tracking software, personal expert advice from 30 world-renowned
fitness, medical, and nutrition experts, FREE calorie, fat,
protein, and carb calculators, and much more!
Global-Fitness.com has helped thousands of men and women of all ages, fitness
levels, and backgrounds to look, feel, and perform at their
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