Cardiovascular training, which is also called ‘aerobic training’, is a form of exercise which increases the endurance of skeletal muscles. It achieves this aim by making the distribution of oxygen by the heart more effective. Cardio is a fabulous way to lose weight and keep it off by burning lots of calories. In addition, regular and ongoing cardiovascular or aerobic fitness activity is absolutely essential for maintaining a healthy body and quality of life. This is because it strengthens the heart, which enables a greater volume of blood to be pumped into each beat.
Exercises of this type use large muscle groups and involve raising the heart rate to a specific rate for at least 30 minutes. In order to optimise this type of training, it should be performed at least three times per week, for a bare minimum of 30 minutes every time. Several popular cardiovascular training exercises are:
- Spinning, as well as
- Playing aerobic sports such as tennis and football.
The relationship between cardio and cross-training
Varying the cardiovascular activity which you do, a practice called cross-training can be even more effective than using just one.
‘Cross-training’ is usually defined as an exercise regimen which uses a number of modes of training in order to develop a particular component of fitness.
There are a number of benefits that are involved in cross-training. Here are a few.
Decreased risk of injury
By distributing the aggregate level of orthopaedic stress over additional muscles as well as joints, individuals are able to exercise more often and for longer durations without unduly overloading, especially vulnerable areas of the body such as:
- Elbows, as well as
Individuals who are particularly susceptible to lower-leg problems should consider including low-impact activities such as elliptical training, cycling as well as swimming into their routines.
Increased weight loss
People who want to lose weight, as well as body fat, should participate in an exercise programme that enables them to safely burn a considerable number of calories. Research has indicated that a goal like this, in most cases, is best achieved when individuals exercise for fairly long durations (i.e., more than 30 minutes) at a reasonable level of intensity (i.e., 60 to 85% of maximal heart rate).
Improved overall fitness
Cross-training can include activities which develop muscular fitness in addition to aerobic conditioning. While an individual’s muscular fitness gains will usually be less than if he or she has taken part only in strength training, the added benefits of increasing muscular strength, as well as endurance, can pay substantial dividends.
What are the benefits of participating in a cardiovascular programme?
Taking part in a cardiovascular conditioning programme can assist you to:
- Lower your blood pressure
- Increase your HDL cholesterol
- Decrease the total amount of LDL cholesterol
- Decrease body fat due to utilising fat as energy
- Increase heart function as well as its ability to pump increased levels of blood
- Decrease stress reactions and anxiety
- Reduce glucose-stimulated insulin increases oxygen output to the body
- Decrease resting heart rate
- Increase cardiac output
- Increase aerobic work capacity
There are various types of cardiovascular training and these can assist you in meeting your fitness goals. Select which type of training that works best for you and get into the gym!
However, if you are unsure how to perform any exercise correctly. It is very important to consult a trained and qualified personal trainer to help you understand you how to exercise properly.