Friday, 17 June 2011

Cardiovascular training - work your heart muscle

Working your heart muscle has got nothing to do with getting into a relationship with someone else. Although this may be pulling on your heartstrings, what I am talking about is exercising your cardiovascular system. Your body has a certain fitness level, which is directly proportionate to its ability to use and distribute oxygen, blood and nutrients.

I recommend cardiovascular exercise 5-7 days per week for the best results and anywhere between 20 and 90 minutes depending on the intensity level you adopt for the session. For example you may enjoy boxing one day for 20 minutes with a program of 3 minutes flat out punching, 1 minute skipping, 3 minutes of combination punches, 1 minute skipping and complete this 3 times constantly for a high intensity cardio workout. It would be ridiculous to think that you might box for 90 minutes unless this is your chosen sport and you are extremely fit to do so. Another day you may enjoy a slow and steady bike ride for 90 minutes across your hometown or a variety of Jogging, running, sprinting and Trickyfit exercises non-stop for anywhere between 20 and 90 minutes. Try to have some low intensity days in between high intensity bouts of exercise where you get out walking or swimming to rest your body a little. The choices really are endless for implementing a great cardiovascular workout. The main principle that you must remember is to maintain constant movement and exercise at a rate a which you are at least at a raised heart rate and increased rate of breathing. I like to think of cardiovascular training as 50 to 80 percent of my own perceived level of effort.
Benefits of Cardiovascular training
-       Reduced Cholesterol level
-       Reduced blood Pressure
-       Reduced risk of Heart disease
-       Increased ability to use and distribute oxygen, blood and nutrients
-       Improved recovery
-       Increased Energy Levels
-       Faster metabolism

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