Health and Fitness at Athletic Design

What is Cardiovascular Exercise?

2010-12-11T21:39:00.000-08:00

Cardiovascular exercise is any exercise that uses the large muscle groups (mainly legs) and is continuous and rhythmic in nature. In other words, exercises that involve repetitive movements without stopping and starting are cardiovascular exercises. Examples include running, jogging, walking briskly, swimming, biking, or any number of activities that take place in aerobic exercise classes. In fact, cardiovascular exercise is aerobic exercise.

The key element of cardiovascular exercise, also called cardiorespiratory exercise, is an increase in the amount of exertion by the heart and lungs, as it is these two organs that are primarily being exercised. So, in addition to the exercise being steady and rhythmic, it also has to raise your heart rate (beats per minute) above its normal level to be considered as cardio. This level would be a heart rate equaling 55 to 90 percent of your maximum heart rate (see Calculating Your Target Heart Rate for a more accurate method).

Other aspects of cardiovascular exercise include duration and frequency. For cardiovascular exercise to be effective in increasing heart and lung endurance, it must take place for a duration of at least 20 minutes, 3 to 5 days per week.

Related Articles

Cardiovascular Exercise Log Sheet - Walk / Jog

Getting Ready to do Some Cardio? Calculate Your Target Heart Rate First

Calories and Losing Weight

Sources

“Training for Cardiovascular Fitness,” Women's Sports Medicine Center

“General Exercise Guidelines,” UCLA Recreations

Cardiovascular Exercise Log Sheet - Walk / Jog

2010-12-11T21:00:00.000-08:00

Cardiovascular Exercise Log Sheet

Free walk / jog log sheet. Just print or copy and paste to a word processing document.

Notes:
Increase intensity by 10% after the first three weeks.
Increase time by 5 to 10 minutes each week.
Your goal should be to eventually get to 60 to 70 % on your heart rate and 40 minutes to an hour on time.
(see article "Getting Ready to do Some Cardio? Calculate Your Target Heart Rate First")

Log Sheet Date______

Minimum Exercise Guidelines

Beginner Fitness Level Frequency: 3-4 days/week

Intensity: 40-50% HRR My Target Heart Rate - _________

Time: 20-25 minutes

Athletic Fitness Level Frequency: 3-4 days/week

Intensity 50-60% HRR My Target Heart Rate - _________

Time: 25-30 minutes

Exercise For The Week

Day of the Week	Comments (how you felt, the distance you exercised, what you did for warm-up/cool-down, etc)	HR Intensity in bpm (HR should be checked 5 min after exercise begins, halfway through the exercise bout, and just prior to cooling down)	Exercise Time in minutes	Type of Exercise (walk and/or jog)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Supplements for Strength Gain: What Really Works

2010-12-10T19:49:00.000-08:00

Strength training supplements often make promises to deliver results that simply aren't backed up by any real evidence. You will be supprised to know what studies say about protein powder, the one strength training supplement you will find in almost all gym lockers. Click on the article below to learn more.

Effective Bodybuilding and Weightlifting Supplements

Which Sports Supplements Actually Build Muscle

Sports Supplements for Increased Endurance During Exercise

2010-12-10T19:40:00.000-08:00

There are only a handful of sports supplements on the market that actually have a benificial effect, yet there are dozens that claim to boost athletic performance. This article takes a serious look at the evidence on sports supplements that claim to boost athletic performance.

Benefits of Sports Nutrition Supplements

Supplements that Increase Cardio and Muscle Endurance when Training

Getting Ready to do Some Cardio? Calculate Your Target Heart Rate First

2010-12-10T14:04:00.000-08:00

Jogging, biking, and swimming are great ways to increase your cardiovascular health and burn calories if you're trying to lose weight. However, make sure you calculate your target heart rate first. If your heart rate is too low you'll never switch over to burning fat (aerobic) and if it gets too high you could be risking your health. The article below has all the information you need.

How to Calculate Target Heart Rate

Cardio for Beginners

Calories and Losing Weight

2010-12-10T09:36:00.000-08:00

One of the first steps in dieting is getting a plan together. But before you can formulate a plan, you have to first understand how the body stores and burns calories. Here's a very informative article on calories and weight loss.

How Many Calories in a Pound, and How to Lose Weight

Calories Burned While Walking, Jogging, Running

Keep checking back for more tips. I will be posting some workout routines very soon.

Body Mass Index Calculator: What is BMI?

2010-12-06T19:19:00.000-08:00

What is BMI?

Body Mass Index, or BMI, is used to determine whether an individual is the correct weight for his or her height. It is a fairly accurate way to determine if you are overweight. Your BMI is determined by the following formula: [weight (in pounds) divided by height squared (in inches), then this number multiplied by 703] or (w / h²) x 703.

Enter your measurements in the BMI Calculator by the CDC (bottom of page) and find your Body Mass Index.

BMI Chart

Find your BMI below to determine if your weight is within a healthy range.

18.5 or less = Underweight

18.5 to 24.9 = Normal

25 to 29.9 = Overweight

30 or more = Obese

BMI is a good starting point to determine what your weight should be; however, if you are exercising regularly it will lose accuracy as you gain muscle mass. Using BMI, for example, you may be considered as overweight and have less fat on your body than someone who is underweight. The reason is that it is based entirely on weight and height. In other words, a person in the normal range who gains 20 pounds of muscle would be labeled as overweight.

Body Fat Measuring Device

Use a bio-electrical impedance analysis device (body fat measuring device) to track gains in muscle and fat loss when exercising. It's better than using scales, especially if you are trying to lose weight and want to track your progress. A bio-electrical impedance analysis device measures the percentage of fat in your body.

If you are working out regularly, trying to lose weight (fat), your bathroom scales are going to be very discouraging and deceptive as well. For example, you may have worked out all week, lost 2 pounds of fat, and show no weight loss on your scales. The reason – you gained two pounds of muscle. How will you know when this is the case if you are using scales and BMI charts?

Many gyms have body fat measuring devices available for use, free of charge. Basically, you grab the device (after entering your age, height, and weight) and the device sends a weak electrical signal through your body. The resistance measured by the device is directly related to the amount of fat, or fat percentage, in your body. A healthy percentage for men is 15% and 25% for women.

Suggested Reading

J.B. Rhetting, “Effective Bodybuilding and Weightlifting Supplements: Which Sports Supplements Actually Build Muscle,” Associated Content from Yahoo

J.B. Rhetting, “Benefits of Sports Nutrition Supplements: Supplements that Increase Cardio and Muscle Endurance when Training,” Associated Content from Yahoo

J.B. Rhetting, “How to Calculate Target Heart Rate: Cardio for Beginners,” Associated Content from Yahoo

Sources

“About BMI for Adults,” Centers for Disease Control and Prevention

Be sure to check back regularly for more links and articles on health and fitness.

Health and Fitness at Athletic Design

What is Cardiovascular Exercise?

Cardiovascular Exercise Log Sheet - Walk / Jog

Exercise For The Week

Comments

Supplements for Strength Gain: What Really Works

Effective Bodybuilding and Weightlifting Supplements

Which Sports Supplements Actually Build Muscle

Sports Supplements for Increased Endurance During Exercise

Benefits of Sports Nutrition Supplements

Getting Ready to do Some Cardio? Calculate Your Target Heart Rate First

How to Calculate Target Heart Rate

Cardio for Beginners

Calories and Losing Weight

How Many Calories in a Pound, and How to Lose Weight

Calories Burned While Walking, Jogging, Running

Body Mass Index Calculator: What is BMI?