Cardiovascular Exercise Principles and Guidelines : Part 1
By Chad Tackett
For maximum effectiveness and safety, cardiovascular exercise
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 program. In
addition, your cardiovascular program should include a warm-up, a cool-down,
and stretching of the primary muscles used in the exercise. This article
is part one of a two part series discussing the very important principles
and guidelines of a safe and effective cardiovascular exercise program.
Part one will explain the proper methods of warming-up, stretching,
and cooling-down and discuss the frequency and duration of a sound cardiovascular
routine. Part two will discuss how to monitor exercise intensity and
heart zone training.
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. First warm
up. A warm-up should be done for at least 5-10 minutes at a low intensity.
Usually, the warm-up is done by doing the same activity as the cardiovascular
workout but at an intensity of 50-60% of maximum heart rate (max HR).
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.
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% of max HR). After you
have completed your cardiovascular exercise 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. They not only help your performance levels and produce
better results, they also drastically decrease your risk of injury.
Frequency of Exercise
The first component of cardiovascular exercise is frequency of the exercise,
which refers to the number of exercise sessions per week. To improve
both cardiovascular fitness 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 programs. 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.
Duration of Exercise
The second component of cardiovascular exercise is the duration, which
refers to the time you've spent exercising. The cardiovascular session,
not including the warm-up and cool-down, should vary from 20-60 minutes
to gain significant cardiorespiratory and fat burning-benefits. Each
time you do your cardiovascular exercise, 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% max HR) for 10-25 minutes. As you get in better shape, you can
gradually increase the duration of time you exercise.
It is important that you gradually increase the duration
before you increase the intensity. 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.
Please check Part
2 , where
I'll discuss how to monitor your training intensity and how to use heart
zone training to achieve the specific results you desire. Until then,
remember that cardiovascular exercise should be done a minimum of three
times a week and a minimum of 20 minutes per session. 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. Good luck and enjoy all the wonderful benefits of cardiovascular
exercise.
This article was provided by GHF.
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