Benefits of Cardiovascular Exercise and Training Programs

What is Aerobic Exercise?

American College of Sports Medicine defines aerobic exercise, also referred to as cardiovascular exercise or cardio exercise as "any activity that uses large muscle groups, can be maintained continuously and is rhythmic in nature." Unlike strength training, which is primarily used phosphagen energy system provide energy, cardiovascular exercise primarily uses the aerobic energy system (oxidative energy system).

Examples of cardiovascular exercise include walking, jogging, swimming, boating, biking, jump bonding, etc. In this article I will focus on several types of aerobic endurance training program you can incorporate into your exercise regime, including a long, slow distance aerobic endurance training, tempo / rhythm of aerobic endurance training, aerobic endurance interval training, aerobic endurance training repetition, and Fartlek training. I will also explain what the VO2max and some benefit from aerobic endurance exercise.

Benefits of Aerobic Exercise

Cardiovascular exercise has many health benefits, and should not be excluded from an exercise routine. In fact, the American College of Sports Medicine and the American Heart Association recommends participation in at least 30 minutes of moderate-intensity cardiovascular exercise 3-5 days a week

The benefits of cardiovascular exercise include:

• decreased resting heart rate
  
• Increased resting and maximum stroke volume (amount of blood ejected by each heart beat)
  
• Increased maximum resting and Cardiac output (amount of blood pumped by the heart in liters per minute)
  
• Decreased blood pressure
  
• Increased maximum oxygen intake
  
• reduced body fat percentage
  
• The increase in capillary density
  
• reduction of bad cholesterol and increase good cholesterol

VO2 Max

VO2 max, also known as maximal oxygen is the greatest amount of oxygen that can be utilized by the body (Baechle and Earle, 2008). VO2 max is extremely important for athletes who participate in aerobic endurance sports such as marathon runners, cyclists, swimmers and rowers, etc. In fact, VO2 max is one of the most popular measure of cardiorespiratory fitnessa.Sportaš that is able to last longer than during the race or event, which can ultimately consume a greater amount of oxygen, will end up probably end up on top!

In addition to competing athletes, casual exercise can still benefit greatly from the increase in VO2 max VO2 max.Povećanje ultimately allows the respiratory and circulatory system works much učinkovitije.Srce will be better able to transfer oxygen and increase the body's ability to it uses (Baechle and Earle, 2008).

long, slow distance endurance training

Long, slow distance training (LSD) is performed exactly as it sounds. This type of cardiovascular exercise is what most people usually see is, if you walk into the gym. Examples of low intensity training LSD include walking, jogging, cycling, swimming, jumping bonding, stair stepping, and so on slow speed for long periods.

LSD training should take place once or twice a week, even though professional athletes typically train more frequentlythan that. Athletes compete in long distance marathon lasting 30-120 minutes benefit the most from this type of training. Research shows LSD training should be performed on 70 percent of VO2 max (or 80% of maximum heart rate) (Baechle and Earle, 2008).

To determine your maximum heart rate, subtract your age from 220 For example, a 25-year-old man is the maximum heart rate around the 195th Next, determine the target rate for the training of LSD training, multiply the maximum heart rate of 0.80, which in this case will be srca.25 156-year-old man then would like to keep your heart rate about 156 when engaging in the practice of LSD.

from the heart is the most commonly used method for determining the intensity of exercise, it is important to know what your individual heart rate is. Moreover, exactly the prescribed training heart rate, heart rate monitor purchase is highly recommended.

Pace / Tempo training

Pace / tempo aerobic endurance training, also known as threshold training is commonly used by athletes competing in the marathon, however, can be employed by the casual exerciser looking to reap the benefits of cardiovascular exercise. Pace / tempo endurance training consists of training at an intensity equal to or greater than the lactate threshold. Since the concept of lactate threshold is quite complex, I'll explain it like this: train rate equal to or slightly faster pace than the competition for those who compete in races and for those who can not compete in races to train more intensity than normal. In both cases, the train for 20 to 30 minutes. In addition, there are two types of tempo / rhythm endurance training: steady and breaks (Baechle and Earle, 2008)

Steady speed / pace of aerobic endurance training is performed on the continuous training intensity level equal to the lactate threshold for 20 to 30 minutes duration (Baechle and Earle, 2008). In other words, training for a marathon runner will train LSD equal to or slightly faster than the race pace tempo / rhythm endurance training.

Intermittent speed / pace of aerobic endurance training consists of training on the same level of intensity steady pace / rhythm endurance training, however, includes a number of shorter intervals with short recovery periods (Baechle and Earle, 2008). For example, a runner used occasionally rhythm / tempo aerobic endurance training can be run for one minute at a pace equal competition interspersed with short intervals slightly faster than the competition works.

interval training

, in contrast to the LSD and the tempo / rhythm of aerobic endurance training, involves exercising at or near the VO2 max. However, as the name states, conducts training interspersing rest and work intervals, which are known as work on the rest ratios. Interval training can be used for almost all types of cardiovascular activities.

For example, if a person wants to implement interval training for running, he would first determine the work to rest ratio. In this case, say, a work to rest ratio is 1:2. Thus, for each interval work, and the rest will be twice as long is not it? So 2 in omjeru.Trkač could choose to work at maximum intensity for 30 seconds and rest for 60 seconds or run at maximum intensity for 45 seconds andrest for 90 seconds.

Incidentally, the "rest" part of interval training does not mean you stop the activity completely, it simply means that the teaching activities at prescribed rest at a lower intensity. Do you? Check out my article on interval training, if you want to learn more about it!

good thing about interval training is that it can be used to train the energy system that is taxed for a particular sport. For example, soccer games consist of a short period of play followed by periods of rest (huddles and timeouts, injuries, etc.). Typical play in football lasts about 6 to 7 seconds, and the rest interval before the next game takes place about 25 sekundi.Trener then can develop aerobic endurance interval training regimen consisting of 1.4 working holiday attitude. Suppose that is chosen for aerobic endurance running Interval vježbe.01: 04 work at home relationship could consist of 6 seconds of maximum effort followed by 24 seconds rest 10 seconds of maximum effort followed by 40 seconds of rest. Understand?

Recurrent Training

Recurrent training, unlike interval training, is conducted on the intensity of more of VO2 max (Baechle and Earle, 2008). Recurrent training is, however, similar to interval training in that it uses the work and rest intervals, although longer periods of rest required due to high dependence on anaerobic systems (Baechle and Earle, 2008). Typically, a rest period of 4 to 6 times while working intervals (Baechle and Earle, 2008). So, for example, possible to work to rest ratios that can be used as 01:04, 01:06 or 01:05.

Fartlek Training

Fartlek training is just a combination of all types of aerobic endurance training methods mentioned above. Although it is commonly used for running, Fartlek training can be used for cycling or swimming as dobro.Trening small sample includes LSD Fartlek running interspersed with periods of incline running shorts followed by intervals of maximum effort running.

Final Notes

Wow. We covered an enormous amount of material! Let's recap what we went through the

• The definition of aerobic exercise endurance
  
• The benefits of aerobic exercise endurance
  
• VO2 max and how to calculate your maximum heart rate
  
• LSD training
  
• Pace / Tempo training
  
• Interval Training
  
• Recurrent Training
  
• Fartlek training

If anything in this article, remember that cardiovascular exercise is extremely important to engage in an exercise routine or regime. This is great for the heart and increases the respiratory and circulatory system. In addition, if the sound nutritional program, cardiovascular exercise can help with fat loss, although the strength training should be conducted in conjunction with cardio exercise if you want to achieve maximum results. As always, consult your doctor before you start any type of exercise regime.