SO YOU WANT TO DO CARDIO...NOW WHAT?
Understanding Cardiovascular Fitness. Including Best Cardio for Weight Loss, How to Do Interval Training & HIIT Training, Cardio Benefits, Cardio Guidelines & How to Find Your Target Heart Rate.
From The Now What? Fitness SeriesTM
by Linda Burke, CPT
SMASHWORDS EDITION
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PUBLISHED BY:
Linda Burke on Smashwords
Copyright 2011 Linda Burke and Straightforward Fitness, L.L.C. All Rights Reserved.
Smashwords Edition, License Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you're reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
DISCLAIMER
This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention.
The opinions and statements made in this book are that of the author and are based on her own experience. They are not intended to prejudice any party. The author or publisher does not accept any liability or responsibility for any injury or damage that may have been caused through the use of any material in this book. The information in this book is meant as an aid to your health and wellbeing. Always check with your doctor before beginning this or any exercise, nutrition, or supplement program.
This publication is intended for informational use only. Linda Burke, CPT and http://www.StraightforwardFitness.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from these methods will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.
So You Want To Do Cardio...Now What? is a part of The Now What? Fitness Series™ and is owned by Linda Burke, CPT. All rights to the series and the trade mark is the property of Linda Burke, CPT.
Visit the
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Lesly says, "Great
book! Easy to follow instructions. Good examples! Defines what cardio
is and different ways to get your cardio done."
Karen
says, "In Linda's Cardio book, which is part of a 6 book series,
I learned why cardio training is so very important--not just for my
heart but also that it has revved up my metabolism and also elevated
my mood overall! She explains in very easy to understand terms what
to do and why--and the "why" is what inspired me to strive
to incorporate CARDIO into my busy, weekly schedule! A quick read and
you're on your way to feeling better and looking better!"
More
reviews on this series!
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Table of Contents
Chapter 1 - What is Cardiovascular Fitness?
Chapter 2 - Modes of Cardio Training
What is the Best CardioExercise?
Chapter 3 - What's Your Target Heart Rate Zone?
How to Figure Your THR and HRmax
Chapter 4 - How to Monitor Your Heart Rate
Ratings of Perceived Exertion (RPE)
Chapter 5 - Beginning Cardio Training
The Beginner Workout (Level 1)
Chapter 6 - Progressing Into Interval Training
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As a fitness professional with over 27 years of experience in the fitness industry, it has come to my attention that most people really don't understand what they need to do to be healthy. I blame this in large part on commercialism and the media as it bombards people with misinformation in attempts to sell products that claim to be a magic pill, potion, contraption, solution, shortcut, or quick fix to fitness.
Hey, guess what? There is no such thing. And frankly, I think the public is getting sick and tired of being lied to and swindled. If you are one of those people, then I have some good news for you. I decided to write a series of books that explain as succinctly as possible what to do once you've decided on a particular fitness objective. The Now What? Fitness Series is intended to break down the subject of fitness in terms anyone can understand.
The purpose of this book is to explain in a bite sized, easy to digest format how to incorporate a cardiovascular fitness program into your health and fitness regimen; one that will yield real results in the lives of those who are willing to take the time to learn what they need to do and why. No quick fixes here, just the facts.
It's not rocket science and my intent is to simplify a very convoluted subject and give you the "straightforward" facts minus the hype, fluff, and filler. All you have to do is check out The Now What? Fitness Series titles and choose the one that best suits your needs. Or you may read them all. That's the beauty of it. They are succinct so that you don't have to invest hours and hours in reading. However, rest assured they are jam-packed full of vital information. Each book covers a separate, albeit essential, step on the path to achieving improved health and fitness. In fact, without much of this info, you could waste a lot of time and even risk injury with ineffective and dangerous methods. Worse yet, you may get discouraged like so many people do who aren't armed with the proper knowledge and quit. I do not want this to happen to you. You should treat your commitment to fitness like your life depends on it, because it does. Never quit!
Whether you are a novice or just interested in finally getting the true facts on fitness, I suggest you read these and in this order:
So You Want to Get Fit...Now What?
So You Want to Do Cardio...Now What?
So You Want to Strength Train...Now What?
So You Want to Eat Right...Now What?
If you have decided to join a gym, then by all means you need to read So You Joined a Gym...Now What?
If you've decided you want to work out at home, read So You Want to Work Out at Home...Now What?
All of the above fitness books are available at http://www.smashwords.com/profile/view/lindaburke
It is my desire to help you realize that it doesn't have to be complicated and that taking responsibility for your own health and wellbeing is your birthright and your duty. Your life will improve exponentially if you do this, I promise. Your doctor and hospital bills will diminish, and the quality of your life will soar.
I wish you the best of luck. Please do not hesitate to go to the NOW WHAT? Facebook page to contact me, leave comments, or interact with other readers of The Now What? Fitness Series. You may also contact me at NowWhatFitness.com .
Again, thank you so much for your patronage and your trust.
From my heart to your health,
Linda Burke, CPT
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Chapter 1 - WHAT IS CARDIOVASCULAR FITNESS?
First, let's review the definition of cardiovascular fitness. Cardiovascular fitness, also known as aerobic (means "with oxygen") fitness or cardiorespiratory fitness (including the lungs) describes the ability of the heart, lungs, and blood vessels to deliver an adequate supply of oxygen to exercising muscles. Blood must flow from the heart through blood vessels (vascular) to the lungs to pick up oxygen that can be delivered to exercising muscles.
Cardiovascular endurance simply means the ability of the cardiorespiratory system to deliver adequate oxygen to exercising muscles for a prolonged period of time.
We improve our cardio endurance by performing cardio or aerobic exercise, which may be defined as any activity that utilizes your large muscle groups in a rhythmic fashion and gets your heart rate up into your target heart rate zone.
THE BAD NEWS: Unhealthy lifestyle choices such as lack of exercise, poor eating habits, smoking and excessive drinking of alcohol are just a few of the factors that can cause damage to the most vital organs in our bodies, i.e., our heart, lungs, etc., and, hence, have detrimental effects on our health and our lives.
THE GOOD NEWS: We can play an active role in our health and improve it exponentially by beginning a structured exercise program that includes, that's right you guessed it, a cardiovascular exercise routine.
So now that you know what it means, let's take a closer look at:
• ACSM guidelines for cardiovascular training
• Benefits and risk factors
• Modes of cardio training
• How to measure your intensity level
• And especially, Getting started on a structured cardio training routine, and...
• How to safely progress your cardio workout
The American College of Sports Medicine (ACSM) has instituted a list of cardiovascular fitness guidelines, which I have listed for you below.
The American College of Sports Medicine (ACSM) has instituted a list of cardiovascular fitness guidelines, which I have listed for you below.
• The 3 basic components to any exercise conditioning session are warm-up, conditioning stimulus, & cool-down.
• Warm-up & cool-down performed at approximately 50% of stimulus intensity (hold conversation without much difficulty).
• Warm-up & cool-down may take 5-15 minutes, depending on age & fitness level.
• Accumulate 30 minutes or more of moderate intensity physical activity on most days of the week. (Intermittent activities have same health benefits as continuous activities.)
• Frequency: 3-5 days a week.
• Intensity: 50% to85% of heart rate maximum (220 - age x .50 to .85) or 60% to80% heart rate reserve (220 - age - resting heart rate x .60 to .80 + resting heart rate)
• Duration: 20-60 or more minutes per session, continuous or intermittent activity. If you are very de-conditioned you may even need to split it up into several 10-minute segments. Like Nike says, JUST DO IT! Increase your duration by 5 minutes a week until you reach your desired amount.
• Type: Aerobic (run, brisk walk, swim, crosscountry ski, dance, elliptical trainer, cycling, stationary bike, etc.)
• The 3 stages of cardiorespiratory training: Initial, Improvement, Maintenance.
• Progression of both intensity and duration in a single session is not recommended. Increase the duration first before increasing the intensity. If you can complete an exercise session at the upper level of frequency and duration for 2 weeks without signs of excessive fatigue, progress to the next level.
• If training is discontinued, gains in fitness regress by approximately 50% within 4-12 weeks.
• If weight loss is your goal, frequent, enjoyable exercise periods of low to moderate intensity and relatively long duration result in the largest weekly caloric expenditures.
• Stay within your heart rate range. Monitor through a heart rate monitor, manually at carotid artery on neck or radial artery on thumb side of wrist, using the talk test, or the Ratings of Perceived Exertion method. (The target heart rate, heart rate maximum, and all these methods are thoroughly discussed in my book, So You Want to Do Cardio...Now What?)
BENEFITS OF CARDIOVASCULAR TRAINING
The health benefits of beginning and maintaining a regular aerobic training program are monumental. To name a few:
• Reduction in blood pressure
• Increased HDL cholesterol (That's the good kind, by the way.)
• Decreased total cholesterol
• Decreased body fat stores
• Increased aerobic work capacity
• Decreased clinical symptoms of anxiety, tension, and depression
• Reduction in glucose-stimulated insulin secretion
• Increased heart function
• Reduction in mortality in postmyocardial infarction patients (Or less deaths in patients after a heart attack.)
• Prevention of type 2 diabetes
Now that's just talking about actual health cardio benefits. Let's talk about adaptive physiologic responses, or in plain English, improvements in your actual bodily processes. This is unbelievable. Are you ready? Here goes:
• Increased lactate threshold (the exercise intensity at which lactic acid starts to accumulate in the blood stream)
• Decreased resting heart rate (heart doesn't have to work as hard at rest)
• Increased heart volume
• Increased resting and maximum stroke volume
• Increased maximum cardiac output (heart works better)
• Increased maximum oxygen consumption
• Increased capillary density and blood flow to active muscles
• Increased total blood volume
• Increased maximal ventilation